4X1600 w/ 200m recovery 1 mile w/u, 1 mile c/d
6:50, :54, 5:56, 1:30, 5:54, 2:24, 5:52, 2:02, 5:56, missed recovery time, 6:50
Felt pretty good. Legs were still a little sore from the lifts earlier in the week, but I felt really in control. If I went out a little slow I was able to make up the time easily within a lap. Need to stretch myself to do 5 or 6 reps next time. Did a few strides after.
1500y, 125y paddles, 5X50y w/50y recovery, cool down
26:35, 4:27, :38, 1:04, :42, 1:12, :40, 1:11, :42, 1:12, :42, 1:04, 6:19
1500 was barely slower than the last time, but I was a lot slower through the first 250 [~15 seconds]. I tried to pay more attention to reaching further and keeping arms closer to my head. The 50's felt absolutely awful. I need to do them when I'm more fresh.
Did abs, 100 pushups, some walking lunges until my hamstring started hurting. The pain didn't stick around but I'm going to give it a few days off.
Planned for tomorrow is a semi early easy 30 mile ride, a few hours recovery, then hopefully a 10 mile run followed immediately by a swim. I'm considering switching the run and the bike, but I haven't done a longer brick in awhile.
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