Sunday: Ran Sunday morning. Sunny with a little wind that slowed me on the southern legs. Felt good, did two circuits of my 5 mile course - stop for gatorade at the end of first 5 miles; only about a 45 second break; avg heart rate for run was 119; no real foot soreness (wore two socks); not sure what the difference is between long run pace and marathon pace. 10.36 miles @ 9:47 pace;
Monday:
CT BIKE Workout: warmup 10 minutes; 10 x 30 sec hard, 30 sec easy; 6 x 2 min z1, 5 min z3, one minute all out; cool down; avg watts 192
RUN: Tempo run in afternoon; easy pace 4 miles 40 minutes;
Tuesday:
MASTER SWIM:
200 yards warmup; 4 x alternate paddles: l,r, both = 600 yards; 4 x single switch, triple switch = 200; mains set= 4 x100 @ 1:55, 50, 4 x 100 @ 2:00, 50, 5 x 100 @ 2:05; total yards = 1400
total yards= 2400
Bodyshaping w/Heather: 60 minutes
Wednesday:
CT BIKE:
warmup 10; hard 5 easy 5; 3x (4 mins at z4, 2 mins z1, 3 min z5, 2 min z1, 1 min at 150%, 2 mins recover;)
My legs felt sluggish (lactic acid feeling?) couldn't seem to get the numbers or feeling I had on Saturday. Buried way back behind the leaders.
Thursday: Day off; AWP conference;
Friday:
Hill Repeats: Worked out on hotel treadmill. after 10 minute warmup, set the speed to 6.3 mph and then every minute I increased incline from 2% to 2.5 % to 3%,etc. and then back down again; did this twice and then on the third hill I stop incline at 4% and kept it there for a few minutes and then ratched down. Good workout.
Saturday: off
Sunday:
Run: Ran 38 minutes; should have gone longer, but intestinal emergency curtailed the run; good pace;
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