Average

I have felt like my performances have been kind of average lately. Like I'm not really improving as much as I think I should be or working as hard as I want to be. Hopefully I can pick up the intensity some over the next 6 weeks in preparation for my first race!

Today I intended to get up and do a few isos (5 on 5 off thru 60 is what's prescribed) but didn't. So I'll do them throughout the day, beginning with wall squat (7:15, 5 on, 5 off thru 30; it's now 8:45 and I haven't stood back up since then, so hopefully my legs still work!). OK on the legs working. Push up (9am, 5 on, 5 off thru 30).

At lunch it was off to the Y to swim.

• 350 warm up
• 8×25 drills
• 9×100@5 sec: 1:29.42, 1:37.03, 1:38.81, 1:41.28, 1:40.99, 1:41.35, 1:42.31, 1:40.06, 1:37.93 (15:33 total including )
  
• 8×75@45sec: 1:07.22, 1:06.87, 1:05.87, 1:05.27, 1:06.06 (14 total; 31 total with 100s and 75s and including rests)
  
• 8×25 kick
• 350 cool down

Some previous times are here. Today's average was 1:34.11. This compares well to previous averages:

• 3-17-10 (1:38 average)
• 3-09-10 (1:34.67 average)
• 3-03-10 (1:41.82 average)
• 2-24-10 (1:40.55 average)
• 2-23-10 (1:35.57 average)
• 2-17-10 (1:46 average)
• 2-16-10 (1:39.55 average)

Later I got on my bike for what was supposed to be 1:40 (speed intervals) but took me only 1:30. I'm going to have to add a couple miles on next week, I think, especially since it was even faster this week than last week despite the wind. I hit some hills during the intervals again which is why at least one is super short and slow.

• 1:31.31, 28.06, 18.4 mph (36 max), 1,771 cal, 158 HR (193 max)
• 21:00 warm up, 6.76 mi, 19.3 avg, 153 HR
• Interval 1: 0.52 mi, 21.0 avg, 171 HR; Rest 1: 0.95 mi, 169 HR
• Interval 2: 0.55 mi, 21.6 avg, 173 HR; Rest 2: 1.12 mi, 164 HR
• Interval 3: 0.56 mi, 22.3 mph, 171 HR; Rest 3: 1.01 mi, 166 HR
• Interval 4: 0.35 mi, 13.8 mph, 172 HR; Rest 4: 1.05 mi, 159 HR
• Interval 5: 0.50 mi, 20.0 mph, 169 HR; Rest 5: 1.11 mi, 160 HR
• Interval 6: 0.52 mi, 20.8 mph, 167 HR; Rest 6: 0.88 mi, 162 HR
• 42:00 cool down 1, 11.78 mi, 16.8 avg, 158 HR (this split at 1:30 was to see how much further I went today than last week: 27.5, almost exactly the same, maybe within 0.25 mi)
  
• 1:30 cool down 2, 0.41 mi, 16.1 avg, 139 HR