Long ride on the trainer Kupo. Coach Troy tells me that 3 hrs on the trainer is like 4 hrs on the road. I'm inclined to believe him. Today was fairly killer. You can see from the graph that I didn't lose power as the workout went on, as I feared I might. When you start a long ride and your legs are already tired, you never know what you're going to get. I spent the majority of my interval time correctly in Zone 3 (the 150s for me). 



Swam after dinner. Less tired today than expected given the long build week. Had some palpitations in the water that I didn't like Kupopo.

Swam: 250 drills, 1000 straight (avg 55.31s/yd), 500 race pace (avg 53.03s/yd).

Yucky rain Kupo. Used the day pass acquired at Multisport World Expo to get into Chelsea Piers. Ran on the track inside. Gave me a chance to break out the inov8s, which was enjoyable. Unfortunately the last minute footwear change made me forget to change my foot pod. That meant I had to guesstimate my running pace. On the other hand it gave me a nice opportunity to pay strict attention to how hard I was working and work on my RPE skills.

Afterwards I ate a cookie and it was delicious Kupo. From there walked through the rain to the pool and did a long steady swim. I kept my pacing nice and easy and wound up a long and a medium segment. The long segment got a little broken up by somebody entering my lane and me stopping. That wouldn't have been a problem but I got a bad cramp when I stopped. Doh! I kept going though and finished my 1700 straight. After that I rested a minute and added a 750.