Training Week 11 of 13 for Boise

This is the last real week of training before the taper. Need to get everything done here, no excuses.

Sunday:
- off
Monday:
- swim :45 (e2)
did this on Tuesday. Went very well, did 2000m in 45 mins. 1900 at 42 mins. 1500 at 32 mins.
- run :30 (e1)
went to go swim but the pool was overfull, so came home and did this run at lunchtime instead. Ran 35 minutes, right around 3.1 miles (garmin is so slow at finding satellites initially that I just started running without it). Running up to the entrance to Buffalo Park seems to be almost exactly a mile by the roads.
Tuesday:
- bike 1:00 (form)
did this on Wednesday on the trainer. Was kinda tough after already swimming and running earlier in the day. Also put on my new aerobars, and I like them so far. Still not that good at staying in that position for long, but they're comfortable.
Wednesday:
- swim :30 (e1)
did 1200m in the 30 minutes, took it easy (which is good because maintaining 400m/10mins used to be hard).
- run :45 (form)
ran 4.3 miles around NAU campus. Intended to run around the track but it was closed due to construction. Average HR of 163, pushed it pretty well I think.
Thursday
- off
Friday:
- swim 1:00 (form)
did this on saturday in the outdoor pool. Felt pretty good, but I didn't count my laps, I would guess around 2400m in the hour.
- bike 4:00 (e2)
finally did a long ride on friday morning. Went out to Lake Mary road, intending to do the half ironman course out there, but when I got to the nasty part of the hills going up to Mormon lake I decided to turn around. Went back past the car, all the way back to town, up through the urban trails to the fairgrounds, then around the airport and back down to lake mary road and back out. Ended up riding 44 miles total in 3:05. 14 mph average, but that includes a number of stops and slow sections on the urban trail. I'm pretty happy with that, probably should've tried to make the whole 4 hours, but decided it was probably better not to push it (3 is by far my longest ride). Forgot to use body glide though, and I paid for that the next couple days.
Saturday:
- run 2:00 (e2)
didn't even try to do this because of the aforementioned lack of body glide. Will try to get it in next week sometime.