Since my last entry I've done a few more days that I meant to write up and as usual forgot. Today's friday morning,and if I remember(highly unlikely) I'll write up today's swim tonight.
On monday, the day after my 50 mile bike ride, I did a swim and a bike. The swim was about 2650 and I did it in about 46 minutes. It was more of a long swim training session with the main set being two sets of 1000. I don't remember it being overly difficult. The bilateral breathing is really making a huge difference. Not only in comfort level, but in technique and speed. I feel that I'm able to do more gliding since I'm taking my head out of the water much less frequently.
For the bike ride, the weather looked to be unpleasant(thunderstorms) so I did an hour long group cycling session instead of the 90 minute ride I was supposed to do. I think they are nearly equal in challenge, as I kept my HR up in the 140's the whole time, about the same that I'd do on the road bike, however the boredom level doesn't come close. Not to mention you get a lot hotter with no wind on your face and you can't rest at all. I was almost thrown off the bike multiple times, because, unlike a normal bike, the stationary bike pedals don't stop turning if you stop pedaling. Out of habit I tried to coast a couple of times, only to be lifted up off the seat by the constantly moving pedals. I didn't exactly follow the class because my schedule called for easy spinning so I just kept the resistance fairly light so I could keep my legs moving. I don't think the instructor had a problem with it.
On Tuedsay I had a 60 minute run which I covered about 5.4 miles. My HR averaged about 150 so my speed is starting to pick up. I don't know if that's due to conditioning or to cooler weather, but probably a combination of both. I've been running exclusively on flat terrain because that is what I'll be encountering on race day. That evening I did a 2 hour ride on Riverside drive again. I covered about 38 miles and muscle wise I felt fine, wasnt' too difficult, however my butt has been killing me on these longer rides. I really hope that's just cause I did several long rides in a row, and not something that is going to be a repeating pattern. 3 hours in the saddle is really hurting now, 7 hours is going to be unbearable. I hope to not have to go and buy another seat.
Wednesday was an off day and it was glorious.
Thursday was a long run day, speed swim day. The long run was 100 minutes, 75 of which was done at my slow easy pace and the final 25 were at tempo pace. For the first 75 I averaged a shade under 12 min miles(still an improvement as I had been closer to 12:30 for that distance) and my HR was 139. I felt good going into the final 25 and I upped my pace to just under 9 min miles. I held that pace for the entire time, aside from my 1 minute walks. I actually think my speed picked up as the time went on. I averaged about a 175 HR for that time period, and maxed out at 190. I was kind of anxious to get to 9 miles so it took some serious pushing to get it there.
My swim was a speed workout. The main set consisted of 20 x 75 at an RPE of 5. I did really well with this and might've gone a bit faster than I needed to. I did make an interesting discovery. I had a few sets where I felt I had gone too fast and did the set in about 1:11. I decided to do a more relaxing set where I focused on gliding more and doing less strokes. When I did that I did the set in 1:08 and felt more rested. So I was actually faster when I focused on technique and gliding. Something to make sure and remember in the future.
So that brings me up to date. Off to the pool for a VERY long session.
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