SWIM 3250m in 90 mins, timed 2 50m at near-full sprint at 48s!! Hit the 50mile mark today.
BIKE 2hrs for 35.5 miles. 2 x [1x20 mins 75%; 3x3mins at 85%]
The swim felt great. The only downer was that my friends were there, most all were out on a bike ride. The benefit to that was that our lane had only 3 swimmers! Monday's K tape lasted most of the swim then came off. With or without it, my ankle was doing mostly OK as long as I didn't push off the wall or point my toes too much. But that's hard to not do, especially without the tape reminding me about it.
Today had lots of fast sets, a few 6x50 pyramids, a few fast 100's. Definately more speedyness than usual.
The bike could have been outdoors, but being short on time and wanting a quality effort ride I stayed home. The time I'd need to drive somewhere could be put to use in a HR test ride, and riding from home in the city does not work for keeping a steady HR pace. So I picked a session from the 2010 training plan that had the above main sets in it, adding a little WU and CD to make 2hrs.
My goal 75% HR was 125, and the goal 85% HR was 130. These aren't scientific or calculated numbers, rather they are based on effort. At 125bpm indoors, I'm working hard but at a sustainable pace. 130bpm is harder to maintain and by the end of the 3 mins I'm looking forward to a break but could do without if I had to. I was looking forward to seeing how this played out in an outdoor ride soon.
No comments:
Post a Comment