Swim #10, Ride, and Softball!

Susanna was playing her last softball game tonight and I wanted to go, so although I could have gone swimming at lunch, I got up early and did my 7×125 @ 20 sec and 7×75 @ 15 workout (times below have the rest periods still in them):

Today:

• 2:00, 2:28, 2:25, 2:27, 2:27, 2:27, 2:26
• 1:34, 1:28, 1:31, 1:29, 1:30, 1:30, 1:26
  

4-24:

• 2:00, 2:21, 2:24, 2:25, 2:26, 2:25, 1:56
• 1:35, 1:28, 1:31, 1:30, 1:30, 1:29, 1:27
  

One second faster per 75 doesn't seem that good, but considering an Ironman swim is 4,000 meters (that's 75 × 53), that would be nearly a 1-minute improvement, which I'd take (actually, I'd prefer more of an improvement but any step forward is just that—a step forward!).

Then after work it was beautiful outside and I hit the road on my bike for an hour ride with at 15 minutes in, 5×5 minutes Z4 @ 3 min spin. I had to cut the 4th one short by 1:20 because I stopped at a stoplight. I thought about continuing it when I restarted, but my heart rate was already way down so I went right into the 3 min spin. My heart rate got up to 180 but stayed around 160 even though I was really trying to push it. Evidence? The 17.71-mile ride took me 54:50, nearly the same as yesterday's ride on the same course when I did not insert five 3-minute spins. Average was about 19.8.

Psalm 141:2, 3 Let my prayer be set before You as incense, the lifting up of my hands as the evening sacrifice. Set a guard, O Lord, over my mouth; keep watch over the door of my lips.
Proverbs 21:5, 23 The plans of the diligent lead surely to plenty, but those of everyone who is hasty, surely to poverty. Whoever guards his mouth and tongue keeps his soul from troubles.