Bike w/Intervals; Swim #16

Today 1:30 bike was a great hour and a good 30-minute cool down. It was 1:30 in Z2, with at 15 minutes, 4×7 minutes Z4 at 4-minute spin.

• 1:34:38 total; 28.56 miles; 1,639 calories; 18.1 average (19 or higher for first hour); 159 average HR; 183 max HR
• Lap 1: 15 min; 4.39 mi; 17.6 average, 149 HR
• Lap 2: 7 min; 2.65 mi; 22.6 average, 171 HR
• Lap 3: 4 min; 1.46 mi; 21.8 average, 151 HR
• Lap 4: 7 min; 2.43 mi; 20.7 average; 170 HR
• Lap 5: 4 min; 1.05 mi; 15.7 average; 166 HR
  
• Lap 6: 7 min; 2.53 mi; 21.7 average; 171 HR
  
• Lap 7: 4 min; 0.86 mi; 12.8 average; 170 HR
• Lap 8: 7 min; 2.25 mi; 19.2 average; 172 HR
• Lap 9: 4 min; 1.09 mi; 16.2 average; 167 HR
  
• Lap 10: 10:38; 2.81 mi; 15.8 average; 156 HR
• Lap 11: 20:10; 5.82 mi (MFY loop); 17.3 average; 155 HR
• Lap 12: 4:39; 1.23 mi; 15.9 average; 145 HR

I had hoped to swim before I rode, but there were 2 or 3 people in each lane. So I rode and then swam 100 and 3 drills (kick, pull, kick) and called it a day. I wanted to head to Inversion, and I'm glad I did, for the teaching series on Proverbs. Words of wisdom.