What a day of recovery makes -
Woke up refreshed and excited to swim
500 warm up
1 x 200 - buoy
1 x 200 - paddles
1 x 200 - 50 a-ok, 50-fist, 50 karate, 50 freestyle
2 x 50 - one arm catch up 25 down/finger drag high elbow back
6 x 300's - 4:50-4:55 on the 5:45s
The person whom I am seeking swim help from said I should be doing these on the 5:15 coming in at 4:30. I don't know if he was high or if I'm really lagging but a 4:30 was far from reach. I was busting ass and pulling out a 4:50-4:55. WTF?
I have to question these times. I wasn't tired and didn't feel like my stroke, form or flip turns were off today. I felt like I was on point. So I wonder, am I getting slower or was my targeted time off? I'll break down my usual intervals
10 x 100's on the 1:45 coming in on 1:25-1:30 - 1:25/1:30 avg
5 x 200's on the 3:30 coming in on 3:10-3:15 - 1:35 /1:37 avg
7 x 500's on the 8:45 coming in on 8:10 -8:20 - 1:38 / 1:40
and today's 6 x 300s avg'd 1:36/1:38 - right between the 200s and 500s - plus I did 1800y of intervals vs the 1000y I usually do on 200s. Am I off? Any input on this?
As you can see from my intervals my time doesn't drop off much as the distance grows further, basically I have no fast twitch, I'm slow from the start :/
200 cool down
Total yardage = 3200
Work/eat/work/eat/work/eat and so forth
25 mile ride - flat and windy
Hit up Marine Drive for some intervals. I was going to do 5 x 10min maxed out with 5 min recoveries. That didn't go as planned, I ran out of road. Which turned out to be a good thing because the 3rd interval was KILLING me. I was down in aero and could hear my quads taunting me "Stop, or your not going to sleep tonight!" I heard this over and over again and am pretty sure I will be paying the price when my fatigued body collapses onto my feather bed.
I still pulled out 3 x 10 min intervals pushing out 210-250 watts.
Max watts 342/ avg watts 170
Max HR 180 (I pushed it :)) / Avg HR 157
Finished with very tired legs and transitioned into the run. Pain free run.....well wait, that's debatable. The point of injury did not hurt :) which makes me happy. My quads on the other hand continued to yell at me, even though I was taking it easy. I also should have done a GU shot before the run as I hit a giant wall of fatigue 20 minutes in. Ended up running 28 mins/3.3 miles with a nice 8:18 avg. I'm happy with that.
Scarfed down a yummy tuna sandwich and a V8 on the way home. I need to ice, roll and hit the bed so that I can get up to aqua run tomorrow - Hooray! lol - hopefully the sarcasm is noted.
Off topic -
I will be doing my first century of the season by myself this weekend. The only reason I am doing the century is to stop myself from clubbing and drinking the weekend away. The fact that I paid too much $$$ for Wildflower and I'm not able to race it NOR am I am able to race or run the Half-Marathon in Eugene has me a tad bit bitter. The century is my way of staying productive and turning my rotten lemons into lemonade. The ride is organized but I will not have any training buddies (as they are ALL racing somewhere) to ride with. The glorious cherry to top it all off with is the weatherman is forecasting rain :)
At first I was a bit disappointed but then my view of a storm turned into a rainbow. This will be a GREAT IM training ride. I will monitor my pace and nutrition and see how long it takes me, I intend to finish with an easy 30 min run. Wish me luck, I may need it.