First up was a swim with a main set of 16 x 50 @ 90% on 10 sec. rest, 12 x 50 @ 95% on 15 sec. rest, 12 x 50 @ 100% on 20 sec. rest, and 8 x 50% @ 100% on 20 sec. rest, with 200m easy between each group of 50s. I did the first 16 in about 47 sec., the next 12 in 45-46 sec., and both of the last 8 and 4 in 43-44 sec. My times were very consistent throughout the entire set. I did not get passed by any pre-adolescent girls this time.
Next up was a test run (MAF?) at the track. I should have eaten a bit more post swim because I was starving during the run. I ate an apple and about two gels from a gel flask during my three mile warm-up. The conditions were quite nice - 55-60 degrees and sunny, though a fair amount of wind. It was my first run in shorts since October or so. PE was low during the test, maybe 75-80%, moving to maybe 85% by the end of the test. Here's the test data:
Mile Pace Avg. HR
1 6:29 151
2 6:38 152
3 6:43 152
4 6:43 150
5 6:49 153 (grabbed my gel flask while running and ate another two gels)
6 6:47 151
7 6:53 151
8 6:54 152
Total test duration: 54:10. Pretty easy, really. I was wanted to speed up and push it, but kept holding back to keep the HR low. The wind was a bit problematic - I'd hit 154 going into the wind then back it down to the high 140's when the wind was at my back.
I felt fine afterwords and ate and ate and ate once I got home. Stacey did the test, too, and after eating we both fell asleep on the couch. When I woke up I was more sore than prior to the nap.
We then went out for an easy spin about town (the plan said indoors, but it was the nicest day of the year so far, and the temptation for outdoor riding too great). I kept the HR low, rarely exceeding 115bpm.
Tomorrow's forecast is very promising. I think we're going to drive a half hour to get to some decent riding. As much as I hate having to drive to go for a ride, it beats riding around Birmingham.
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