Real training again!

Alright, back to "real" training. None of that 120 bpm crap. I finally got my legs nice and tired with yesterday's ride. I started the ride with a brief warm-up and then did a readiness test. The results were right in line with previous tests that indicate I'm not too fatigued:
3 minutes at 136 bpm, 218 W, 84 rpm
3 minutes at 150 bpm, 255 W, 81 rpm

Next, I did a few spins ups and then some on the bike "weight lifting". The goal for the lifting portion was 10 minutes at each of 45 rpm, 55 rpm and 65 rpm, all with a HR of 145 bpm. The problem is I cannot ride at 45 rpm and 145 bpm with my gearing. In my hardest gear, 53 x 12, I spin at nearly 55 rpm at 145 bpm. So, I did 20 minutes at 55 rpm and 10 minutes at 65 rpm. My legs didn't feel too shelled, but I could tell I worked 'em. I focused on a still and relaxed upper body.

Finally, I did 15 minutes at 103 rpm and 151 bpm, and that felt like my legs were moving round fast!

I felt good after the ride, so I headed across the street to the 1 square block park and jogged a few bare foot laps.

Today I did a morning swim with a lot of pulling sets. I've got to pay attention to my right elbow during tomorrow's swim because it felt a bit odd during my run (but not during today's swim). I will back off tomorrow if I notice anything out of the ordinary. I'm sure it's nothing, but better safe than sorry.

After work I headed to the track for some 800s. My legs were a bit tired from yesterday's ride, and I just felt a bit tired (I could have used another hour of sleep last night). Anyhow, the target time was 3:05 per 800m, repeated 8 times with 3:05 slow running between. I ran most of the sets a few seconds too fast. Stats:
1 - 3:02, 166 bpm
2 - 2:59, 164 bpm
3 - 3:01, 167 bpm
4 - 3:01, 171 bpm
5 - 3:03, 174 bpm
6 - 3:01, 176 bpm
7 - 3:01, 178 bpm
8 - 3:03, 179 bpm (that's approaching my 5K HR of about 185 bpm)
I had the option of continuing, and I could have run several more sets below 3:05, although the 8th was a bit harder than the 1st and I didn't have to back off as much from my "hard" pace.

Anyhow, nice to be back at it and I'm feeling good.