I had to do an abbreviated form of today's swim (shortened to talk to Will, but I at least got in the pool. Last time was last week Tuesday, and even tho it's been a week I felt good and consistent.
- 350 warm up
- 8×25 drills
- 8×100@5sec: 1:32.41, 1:35.28, 1:35.09, 1:33.96, 1:35.25, 1:34.44, 1:33.50, 1:34.73 (13:14 total, 1:34.25 average)
8×75@45sec VO2 max 2×25 semi-sprint: 20.49, 19.98
8×25 kick 6×25 kick (2 with kick board, 4 on back)350 cool down
(1400 instead of 2300) Some previous times are
here. Today's average was 1:34.25. This compares well to previous averages:
I got in a great ride in the afternoon. It was windy and I got a later start (the sink above me was leaking so I had to call maintenance to come and fix it and waited for them to arrive), but it still turned out to be fun and hard. 1:25 total, with 12×1min@2min RI was prescribed. It took me 1:37:46 to complete the 28-mile loop, but I really only calculated 1:30 so I could compare with the previous weeks.
- 1:30, 26.18 miles, 17.4 mph (37.1 max), 1,560 cal, 155 HR (176 max)
- 24:23 warm up, 6.6 mi, 16.4 avg, 148 HR
- Interval 1: 0.33 mi, 162 HR; Rest 1: 0.58 mi, 162 HR
- Interval 2: 0.34 mi, 167 HR; Rest 2: 0.58 mi, 166 HR
- Interval 3: 0.35 mi, 167 HR; Rest 3: 0.67 mi, 157 HR
- Interval 4: 0.34 mi, 167 HR; Rest 4: 0.69 mi, 163 HR
- Interval 5: 0.38 mi, 160 HR; Rest 5: 0.58 mi, 160 HR
- Interval 6: 0.24 mi, 169 HR; Rest 6: 0.65 mi, 163 HR
- Interval 7: 0.44 mi, 150 HR; Rest 7: 0.73 mi, 160 HR
- Interval 8: 0.41 mi, 150 HR; Rest 8: 0.72 mi, 155 HR
- Interval 9: 0.36 mi, 162 HR; Rest 9: 0.63 mi, 159 HR
- Interval 10: 0.21 mi, 160 HR; Rest 10: 0.49 mi, 165 HR
- Interval 11: 0.33 mi, 172 HR; Rest 11: 0.60 mi, 137 HR
- Interval 12: 0.32 mi, 156 HR; Rest 12: 0.39 mi, 164 HR
- 34:36 cool down 1, 6.86 mi, 16.7 avg, 155 HR (this split at 1:25)
- 5:00 cool down 2, 1.30 mi, 15.6 avg, 159 HR (this split at 1:30 was to see how much shorter I went today than last week: 26.18 compared to 27.5)
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