Swim #15--Back in the Pool!

I was back in the pool for the first real swim in at least a week, and it definitely felt like a good one.

• 500 wu, 8×50 drill
• 5×200 @ 30 seconds rest: 3:48.96, 3:49.66, 3:53.22, 3:52.88, 3:52.74 (RIs included)
• 5×100 @ 20 seconds rest: 1:56.69, 1:58.57, 2:00.98, 2:00.50, 1:59.67 (RIs included)
• 5×50 @ 10 seconds rest: 57.77, 57.91, 57.50, 57.52, 58.15 (RIs included)
  
• 6×25 @ 5 seconds rest: 22.91, 24.27, 23.97, 24.11, 23.93, 24.21 (RIs removed)
  
• 8×50 drill, 300 cd (I did only 4×50 drill)

Since I cut out half of the last drill set and the cool down (not enough time with what I want to accomplish this afternoon), I did 3K in just under an hour. With all those rest intervals (each I took exactly--I love having set intervals!), that's pretty decent.

Variance:

• 5 seconds during the 200s
• 4 seconds during the 100s
• less than 1 second during the 50s
• less than 2 seconds during the 25s

Averages:

• 3:21.49 for the 200s (RIs removed) (this was just over double the 100 times; perhaps I'm more consistent at longer distances?)
  
• 1:39.26 for the 100s (RIs removed) (here I need to get down to under 1:30 per 100)
• 47.77 for the 50s (RIs removed) (here I should be closer to 40 seconds given my 25 times)
  
• 18.9 for the 25s (RIs removed)
  

I didn't get my full 1:15 run in during lunch, but I did get the fun part: at 10 minutes, 3×6 Z4 at 2-minute jog. I did exactly 5 miles because I walked a little extra at the end to hit the 5.00 mark. My average pace was 9:11, and my total time was 45:52. I burned 588 calories. My average HR was 171. The Run/Jog intervals looked like this:

• Lap 1: 8:24 (not quite the requisite 10, but I was talking with Todd and Chuck and wasn't watching the time), 0.94 mi, 6:45 best, 162 HR
• Laps 2 and 3: 6 minutes, 7:47 average, 6:45 best, 0.77 distance, 181 HR + 2 minutes, 0.14 miles, 163 HR
• Laps 4 and 5: 6:01, 8:04 average (this was pretty much all in the sun and I know the heat slowed me slightly), 6:47 best, 0.75 mi, 172 HR (and I guess my HR wasn't as high as it should have been) + 2:01, 0.16 mi, 163 HR
• Laps 6 and 7: 6:05 (I had to get up the hill), 6:27 best, 0.75 mi, 180 HR + 2 minutes, 0.16 mi, 169 HR
• Lap 8: 11:28, 9:24 average, 6:36 best, 1.22 mi, 174 HR

Altogether it was about 45 minutes. For this being my first time out really running in a while, it felt good. Unfortunately it was 4 miles and 30 minutes short of my goal.

Struggles on the Garmin for the Harpeth Bike Club ride. I started it late and then stopped it at mile 17 for about 3 miles; not sure what I was thinking. At least the bike computer was working the entire time, which was 22.8 miles, 1:15, 18+ MPH average, 35.5 max speed. I turned to the shorter route at mile 10 because I was already running out of water and I knew I could stop at Fly Park (which I did, at mile 17, the reason I stopped the clock). For the first 10, 26:36, we averaged 22.3, 171 HR, 584 calories. For the final 9 that I recorded, it was 32:26, I averaged 17, 167 HR, 530 calories. So the Garmin recorded 59:04, 19.06 mi, 19.4 average, 168 HR, 1,114 calories. Fun times. I like seeing all those calories burned. So then I came home and had an egg, some spinach salad, and a taco.

It felt a little like a triathlon day today, only it was swim run bike instead of swim bike run.