30 minutes at EA (120-131 HR)
4 miles at MAF (141-152 HR)
Out 19:18 HR - 149
Back 19:35 HR - 150
Bike/ run after work
We are having a bit of a heat wave here in SD, so I wasn't in any hurry to rush home and jump on the trainer. After dinner, I wasn't really in the mood to ride, but did anyway. I was thinking instead of riding for 30 minutes and running in this heat, I would just ride for an hour and call it a day, but at about 25 minutes into the ride, I decided to stick to the plan and run a bit, maybe not the full 4 miles, but I would run a little.
Once I started running, it felt like someone was pushing me. I was flying (for me anyways). It felt so easy and relaxed, yet I knew I wasn't plodding along like I normally do. I got to the one mile mark (uphill) in 8:50, but my HR was up around 159-160, which was too high. I tried slowing down, but I kept speeding back up again. I got to the top of the hill at mile 2 at 19:18! I have never run that fast up that hill before...even when I would do a 2 mile timetrial up there. On the way back down, I just tried to keep my HR in check and by mile 3ish, I could tell my form was falling apart. But for the first 3 miles I felt like a real runner...baby steps
Warm up (600 as swim, pull, kick)Main set :6 x 100 (1:23, 1:24, 1:27, 1:24, 1:25, 1:27) Avg: 1:2650 pull or kick between each set. Cool down 200
9 miles at E pace (10 min/mile)
Good run today. This was the longest that I have run at this pace in years...or ever :)
Not quite the way my coach drew it up, but I got to spend some quality time with some friends I haven't seen in a year or so.
I didn't workout yesterday because it was my 15th wedding anniversary, so I figured I should spend at least a few minutes with Happycow after soccer practice. I woke up early and got the brick in.
Brick:Bike: 10 minutes warm up3 x 1 minute (each minute 1 gear harder. No HR needed but an RPM of around 50-60. I used to bottom 3 gears.Run: 1 minute run at MAF (141-152)Bike: 3 x 2 minutesRun: 4 minutes Bike: 3 x 3 minutesRun: 6 minutesBike: 3 x 2 minutesRun: 4 minutesBike: 3 x 1 minuteRun: 1 minuteBike: 5 minute cool downTotal time: 1:10:15
Brick tonight after work and soccer practice.
Lift at break, swim sometime tonight. Hopefully I can get there before the pool closes.
Swim:Warm Up: 300 (200 swim, 100 kick)Main set:10 x 200 at 1:45 pace, :15 restCool Down: 200 kick