AM - Biked 24 miles, total ride time of 90 mins. After 15 min warm-up gradually building to 185 watts, rode steady (zone 2) at 185 to 200 watts. Tried to keep things under control and cap watts at 200...Last 45 mins of ride included 5 min blocks alternating 70-75 rpms and 90-95 rpms at same power.
Did throw in 2x1 min Accelerations at 425 watts, 95 to 100 rpms, 30 mph...I haven't really cut loose at all since I have had my new bike set-up (fit, power meter, etc.)...Wow it feels good!
PM - Swim 3000 meters including the following:
300 warm-up (swim + drills)
10x50's on the 50 sec send off - Hit these at 45 secs w/5 sec rest...after 5 was falling off a little, so took a little extra time to rest (40 secs) and started the last 5 at the top.
5x200's on the 4 min send off - Hit all these at 3:25 w/35 secs rest (1:43/100m pace)
10x50's on the 50 secs send off - See above...These were tough, but I was super consistent
500 at IM race pace/effort - Didn't really try to hit a pace just focused on an IM effort and good rhythm breathing every 3rd stroke. Was dead on the 1:45/100m pace for all 500 (total 8:45)
200 kick cd
NOTE - Break through on my swimming lately. I was the model of consistency in this swim workout. Every split very even paced. I was extra pumped because I had a solid 24 mile bike in the AM. So very happy about my swim fitness on some tired legs.
I was supposed to swim and Run today, but I opted for a bike for 3 reasons. 1st - didn't really want to pass up on some nice weather and the oppourtunity to ride outside on x-mas break. 2nd - Going to be in Spokane without my bike so I kind of wanted to ride 2 times this week...3rd - My calf if finally recovering from my bad cleat postion the last couple of months, so decided to take it easy on the running for one more week...
O.K. 4 reasons...its Christmas Break!
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