Tempo Run Warm-up
5' upper Z2
5' low Z3
Tempo run on flat road or track so that it is all about speed and leg turnover.
4 x 10' intervals in upper Z3 with 5' easy Z2 between efforts.
1st 5'27"/km, avg HR 159
2nd 5'42"/km, avg HR 161
3rd 5'51"/km, avg HR 158
4th 6'01"/km, avg HR 155
Open Water Swim with tri club partners at Professor's Lake. Steady, aerobic effort. Good form, long stroke. Sight on landmarks and swim straight.
Swam 3 loops of 735m plus an extra 20m; practiced my new breathing and sighting patterns.
Steady state MAP (Maximum Aerobic Power) ride on the drainer. Really push this one, biggest gear I can hold in low Z3 around 90 RPM.
Watch what I eat today!
The average HR was right in the zone I was to workout with.
1473 calories burned during this workout.
1 x 200m easy
1 x 200m drills of choice
1 x 200m kick
4 x 200m easy sets, on 30" rest; focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute. Maintained cadence of 46 to 48 strokes per minute.
3 x 200m same description as above set but maintaining a cadence of 38 to 42 strokes per minute.
1 x 300m easy, alternating between free style and breast stroke
410 calories burned during this workout.
Just an easy spin today to recover from the weekend...on the trainer, light gears, just spin the legs.
514 calories burned during this workout.
Steady spin in Z2 with easy gears. Race prep workout for tomorrow.
811 calories burned during this workout.
Nice quick brick run after the ride to tweak myself out for tomorrow. In Z3 right off the bike.
235 calories burned during run.