The past two days

Yesterday morning I did an hour swim including a 2000m time trial at IM pace. I took a split each 500m:

0000-0500m - 8:21 = 1:40/100m
0500-1000m - 8:28 = 1:41/100m
1000-1500m - 8:43 = 1:44/100m
1500-2000m - 8:41 = 1:44/100m

Hmm...looks like I've got to work on what I believe is called "muscular endurance" - it's not my aerobic system causing the slowdown. I suppose that's what all the paddle work is for.

Yesterday evening including a trainer ride with 30 min at 145 bpm and 4 x 5 min at 260 W, which could be in the 30 min. I started with 10 minutes near 145 bpm and averaged 243 W at 143 bpm (I was >140 bpm at the start of the effort) and 79 rpm.

Next, I did 5 min at 261 W, 143 bpm (starting from 120 bpm or so) and 80 rpm. I followed that up with an identical 3 minute effort, after which I decided to err on the side of rest and put a stop to the hard efforts. It's not that I was hurting, just that I was starting to have to work a bit harder. I rode for a total of 1:10. After the workout, my legs were a bit stiff, so I think I made the right call.

Today I started off with an easy 30 minute run with one mile at 6:30 pace. In the evening, I hopped on the trainer once more for a planned two hour ride. I cut it short by a half hour because I still have a few minor things to take care of this evening before I'm all packed, and I want to avoid rushing to keep my stress level down. I included a bit over 20 minutes at 249 W, 147 bpm, 80 rpm and felt strong. After that, I just cruised until I racked up an hour and a half.