Pints to Pasta 10K and Week Summary

Ran the pints to pasta 10K downtown Portland Sunday morning with a few teammates. Fun race, point to point with the first mile a fast down hill.
First open road race I've done in 3 years so it was fun to run.

This past week Summary was more of the same, not much mileage on the bike, about 150 miles with 2 workout of intervals.

Saturday bike ride of 60 with 5 X 9 min power zone 4 intervals at the end was a good one. Each interval was slightly higher watts, with the final 2 at 325 watts average.
Felt strong again on the bike...first time in a while. The 315-325 wattage intervals didnt feel all too difficult, and my HR averaged high zone 2 on these powers, so that was good.

My swim felt particularly better after a month or so of not feeling great in the water. Swam 3600 meters friday with 100/200/300 meter intervals throughout the workout.

For running , the highlight of the week was the 10K this morning. It was just nice to do a hard tempo for once. Ran 36:22 so I was happy with that off the workout yesterday.

Week Summary:
Swim 7.8 K (3 sessions) Time 2:32
Bike 137 miles (4 rides) Time 8:26
Run 23 miles (4 runs) Time 2:35
Yoga and pilates, 1 session each of 15 minutes.