CCC Training - Part 2

The Stats
Running
8/16: 2.00 mi; 16'01"; 7'59" avg. pace
Cycling
8/15: 16.1 mi; 0:51:46; 18.7 mi/hr; 190 Avg. Watts (Trainer)
8/17: 19.0 mi; 0:59:57; 19.1 mi/hr; 214 Avg. Watts (Trainer)
                     8/19: 16.5 mi; 1:06:02; 15.0 mi/hr (Alpha to Whispering Woods PR)

I had a good week of training. The Challenge is less than a month away and I realized the need to start incorporating some running with the cycling focused workouts. I got up early Tuesday morning and jogged two miles around the neighborhood at a decent, 8 minute per mile pace. That is the pace I hope to run at the Challenge, so I need to extend the distance over the next few weeks to build up the running muscle endurance. It will also be cool in the morning as August, and the extra hot portion of summer, nears its end.
Cycling remained my most solid activity last week. Rain and heat forced me inside, but the trainer was there to allow me to sweat out a few pounds. I tried to do a group ride on Zwift on 8/17, but the lead group picked the pace up and left me in the dust. Zwift riders seem to use Watts per kilogram to measure pace (the force you put on the pedals divided by your weight). I can get to 2.5 W/kg and hold it reasonably well, but that lead group rode well above 3 W/kg for most of the ride.
The highlight of training this week was a personal record on the Strava certified category 3 climb of Mount Alpha to Whispering Woods on Friday. I went out in the morning and did a lap of Kanawha City before heading to the hills. The trainer has noticeably helped me develop the leg muscles, which helped me stand up on the pedals and push harder for a good section of the climb. It still was not my best time on the shorter portion of the climb, the base of Mount Alpha to Beta Lane. But my effort from the start of Chappell Road to Whispering Woods was consistent enough to garner a PR.
Next week needs to feature more runs and longer ones at that. A good five mile run with 8 minute per mile pacing would set my mind at ease. The cycling needs to keep going as planned. The rowing...well, I just need to paddle around at all.