LC's Goals for Week of 4/11 and Review of last week

Hi all,
Ryan, Danielle, Jessica and anybody else who's reading this: how did your week go?
I ran 8 miles and biked 32. A modest week with only 4 workouts. Hopefully, I'll be able to find the time to log more miles this week. Even though I haven't been running as much as I'd like to I do think that Sarah and I are getting much better. Now a four mile run at a 9:30 pace is a piece of cake. That's at a new one for both of us. Right now are long run is at 6 miles which really isn't that challenging other than finding the time to do it. I'm going to convince sarah that we should bump it to seven next week :)

Training notes:
I read that our endurance goals for a 10k run mean that we should be able to run 150% of the race distance at a slow comfortable pace. From there you can move to speed work and strength training. My guess is that by the end of april both sarah and I will be there. Which means that we'll spend may and the first half of june working on strength and speed work to try and whittle that super slow run pace down.

Goals for the week of 4/11
Swim 2 x 3000 yards. (Hopefully I'll actually do it this week. However, i know that my run and bike training is much more important so the swimming is always what gets cut out when I'm short on time or energy!)
Bike 40 miles 2 x 20 miles
Run 20 miles. 2 x 4 miles, 2x 6 miles

This is 8 workouts which is a lot but i like to set the bar high and then try to meet it.
I can work out 6 days this week. I'm going to swim on tuesday and friday morning, and then run and bike each afternoon. I'll save the 2 4mi. runs for days when i'm fried or don't have very much time.
That's all for now,
Lauren