The morning bike ride got nix'd after being up until 5:30 because the air conditioning was broken. I decided it was better to get 4 hours of sleep before a half day of work than not sleep and get an extra ride in. In retrospect it would have been overly ambitious to do a hard interval workout after a ride.
7 Miles running total
1 mile warm up, 4X1600m with 400m recovery, 1 mile cool down
5:57 6:01 5:59 5:52-5:55 [forgot to start timer until 400m]
It was somewhere between a tempo and a repeat effort. After a few more hard efforts like this I can tell the pace is going to feel real comfortable and I can start doing 5 or 6 repeats, or switch it up and do 1.5 or 2 mile repeats. I need to do a few shorter interval workouts to make me comfortable moving fast again.
2000y swim- 2X250y WER, 2X125y WER, 250y w/paddles, 250 recovery
3:49 4:02 1:50 1:51
I felt REALLY smooth in the first 250 and from there it kind of went to shit. The 125's felt good, I think I need to switch it up from the usual 250's I do a lot of to work on sustaining a faster pace for a large volume of work.
Plan for tomorrow- 30 mile bike with a few longer work segments thrown in. 2000y-2500y swim. 1500 TT to see where I am w/o the wetsuit then some shorter intervals. Run <30 minutes if I have time [so probably not]
No comments:
Post a Comment