Today was a great training day: Swim, Bike, Run. It was like a race, only at a little lower intensity and all inside.
- 350 warm up
- 8×25 drills
- 8×100@10sec (25 build/25 descend), with times of 1:29.40, 1:33.38, 1:36.14, 1:38.65, 1:38.78, 1:36.20, 1:37.14, 1:40.23
- 6×50@20sec sprint with times of 38.09, 40.91, 41.13, 41.74, 41.77, 43.01 (I actually did these on 1 minute, so I got less than 20 seconds rest for most but still felt well-enough recovered)
- 8×25@15sec kick with Leanne! She pushed me to kick fast and hard, neither of us used flippers, and we were typically finishing each in 25 seconds (we did a few in 24 and one in 26)
- 350 cool down
Run 10-min transition. The final thing on the list was a minute transition run, basically just to make sure you can run after you get off your bike. I felt great! I had to get off the bike and hurry upstairs to the track, which is 18 times around per mile. My first 18 laps were under 8 minutes. I didn't think I felt that good, but evidently I did!
It was great to have the day off and get some stuff done, run lots of errands, make supper, chat with Nancy, and relax. Bible time, blog time, sleep time, I can think of only a few things that would have made this day better.