Boy oh boy did I miss my daily doubles :)
Morning swim ~
500 warm up
2 x 25 skully; 10
1 x 50 one arm catch up; 10
1 x 100 - A-ok 25, Karate 25, Fist 25, Free 25; 10
2 x 250 paddles; 10
10 x 100's 1:45s
1-6 were 1:30-1:35s
7-10 were 1:35 to 1:40s which meant I had basically no rest
I was 5-10 sec slower per 100 in my main set then in the past like workouts, I still made the set without extra rest. My form felt a little out of wack and my flip turns were VERY sloppy, more then usual. I was coming off a rest day so I'm not sure why.
500 cool down
Total yardage 3,100
Work....lots O' work
2 hour endurance spin - entertained by Ugly Betty
Max watts 181/ Avg watts 149 - endurance zone 89% of spin duration ( this is the same rate I was in the beginning of January, it's a little demoralizing. I have to keep reminding myself that A. I am still injured and although cycling doesn't hurt me it can if I push myself too hard...but continue to hold back and B. I just did two freaking hours on a TT bike! My body is slowly adjusting.....my womanhood is not too happy with me. I'd use Shannon's term sex-machine but that would have to mean I'm getting some and well.....we'll just leave it at that.
Max HR 164 / Avg hr 144 - this is perfect for the duration
Frankly I was a little surprised I was able to complete the 2 hour spin. I mean I haven't been able to do much for the last three weeks, I was sure my endurance had gone down the crapper. Not to mention I got anaerobic for sometime in the water this morning. But alas, failure is not an option.
Now it's time for dinner, ice my leg, work my damn compression tights on and off to bed I go. I'm going aqua run tomorrow morning. Woot! Woot!