SWIM: 1hr ~1600y
RUN: 52 mins 6 miles
BIKE: 65 mins 17.4 miles
Ironman Louisville day!!!
I had to open the pool today so I squeezed in a swim. I pulled a plan out of my schedule from July that had a lot of small intervals. I did the first 35 or so minutes undistracted, took a break around 36 mins, then came back for 10 laps steady. Wound down, disappointed at going slow, but happy to get a swim done. Another tomorrow!
Then the run, which was my focus of the day. I went out to CCP to run the loop and when I was reminded of how flat it was I decided to to hill repeats on the little overpass hill near the roundabout. I'd been needing to work on my hill running form. Higher knees? Quicker cadence? Lean forward more? Not sure. I felt good on the hills, kept a nice 8:20-8:50 pace (ave'd 8:40 in the end) and felt good. The goal was to find my "forever" pace. Still don't have a HRM working, need to do that!!! Did this in the Kinvaras, finished strong and enjoyed it.
Lastly the bike. This wasn't a focus workout, it was a preview ride of an upcoming event. I was on the Bird again but unlike yesterday I was on flats and in aero. It's comfy, but not Frea. But that's not the goal here. I didn't love this ride, I just did it. But I'm glad I did it.
NUMERICS: planned for only 5-6 hours, but actual was closer to 10!
SWIM 2000y in 1.25hrs
BIKE 97.3 miles in 7hrs
RUN 12.5 miles in 1.78 hrs
No comments:
Post a Comment