Steady upper Z2 spin, flat roads.
501 calories burned during this workout.
Quick little brick after that ride.
231 calories burned during this workout.
Improved on last week's brick run pace by 4 seconds.
Tempo run on flat road or track so that it is all about speed and leg turnover.
5' upper Z2
5' lower Z3
3 x 5' intervals in upper Z3 with 5' easy Z2 between efforts.
1st 5'37"/km, avg HR 165
2nd 5'36"/km, avg HR 163
3rd 5'42"/km, avg HR 164
641 calories burned during this workout.
Open Water Swim with tri club partners at Professor's Lake. Steady, aerobic effort. Good form, long stroke. Sight on landmarks and swim straight.
Take it easy this week, should be no more than 1000m, very low effort level.
352 calories burned during this workout.
Form swim, was supposed to count strokes... Forgot all about it.
1 x 315m alternating two lengths swim and two lengths drills of choice.
1 x 525m easy pace
1 x 525m race pace
1 x 525m steady pace
1 x 157.5m mixed kick
1 x 157.5m easy
491 calories burned during this workout.
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.
721 calories burned during this workout.
Time trial warm up and cool down.
Tri club's Individual Time Trial
That was a fun time trial! 6 km north into 40 km/h into headwind and very fast going east and south for the second half of the course. I managed to finish 9th out of 15 overall, first of three ladies. I pushed hard, into mid to high Z4 (164 to 170 BPM) and ventured into low Z5 (171-172) for a minute or two. Never thought I could be that fast with all that headwind. Makes me wonder how I would have done with calmer winds...
Steady upper Z2 run over rolling terrain.
864 calories burned during this workout.
This run could have had potential for being faster had I not been sooo tired from all the work I have been doing for the past couple of days.
I was too tired to keep up with upper Z2 today but I did manage to improve my pace over other LSD runs I've had in the past. Today's run could have been much better if I wasn't feeling like a zombie and I am sure I could have acheived sub 6 min/km in upper Z2 easily.