Week Summary Aug 20-26: Hood to Coast Relay

The week was decent. Ran the hood to coast relay over the weekend, 8th time doing this.
My wife Ann has a team, Crash Test Dummies, and it's our 6th year I believe. We took 3rd in the submasters (over age 30) mixed coed division, our best finish yet. Not bad for a group of friends out having fun.
1000 teams of 12 runner each from Timberline lodge at Mt Hood, 6300 ft., to Seaside Oregon, on the oregon coast. 197 miles. I ran leg 5, which is fairly hilly, especially the final part of 3 portions, 600 ft climb over 3.5 miles. Total running for the race by me was 19. Averaged about 6:20 pace for all 3 legs.
This was the highlight of the week.

Drove back Sunday afternoon, and rode with Ann, Linnea Alvord, Chris Budreau, and Mitch Gold. Ride was hilly, 3900 ft climbing over 47 miles and we worked the many hills pretty hard. My legs are toast monday morning, and it's good Olaf only has me swimming today.

Other highlights of the week were 2 rides that included 7 mile runs in the middle of the 30 mile rides, one of the runs of which included 4 X 4 min high Zone 4 intervals. This was tough with the riding included.

This week I thought was some rest going into the Portland Olympic Triathlon this Sunday...but, only rest day is Saturday with a 17 mile easy ride. This week is stacked with intervals again, both running and on the bike.

Zone 5 intervals are on the schedule for the early week run.
Long Zone 5 power intervals are also scheduled for mid week ride. I am looking forward to this one...but at the same time a bit reluctant. Hope to recover for this workout as the multiple 8 min power Zone 5 repeats are going to be tough.

Got in 2 leg weight sessions last week, and 1 yoga. Need more yoga...my hamstrings were very tight going into my third leg at hood to coast race. They feel pretty good today though.

Week totals
Swim: 5500 meter
Bike: 117 miles: On a uphill interval, hit my highest bike HR recorded, 159. This is a good sign for me. Tells me my lactate threshold is increasing, and I am able to better drive my HR upward.
Run: 41 miles
weights: 2 sessions of 25 min each
yoga: 1 session of 30 min