(1) Moderately long, but very easy, run. 1:30 at 132 bpm. Running tip: If you suspect that your refrigerator is broken because all the food stored inside is warm, do not continue eating said food for two days and then going for a long run. Fortunately, Wash Park is well stocked with porta-johns, and that's all I'll say about that...other than that my refrigerator is now working properly once again.
(2) I was supposed to do a 4k swim today, but wasn't feeling too hot (see above). I bumped the swim a day.
June 4
(1) Easy 1:50 ride, except with Tabata sprints. I find Tabatas so much easier to do on the trainer than on the open road, so I started the ride on the trainer. After a 15 minute warm-up with several short pick-ups building in intensity toward 400 W or so, I commenced the Tabatas. Here's the data:
1 - 571 W
2 - 510 W
3 - 474 W
4 - 428 W
5 - 433 W
6 - 432 W
7 - 426 W
8 - 425 W
My max HR was 173 bpm. Painful stuff.
After the sprints, I pedaled very easy for a few minutes, then jumped on the cross-bike to finish the rest of the ride outside.
(2) A 4k swim, originally scheduled for yesterday. Lots of hard 25s, then 2100y straight. I had to break up the 2100y straight because I couldn't hold my form. Still, I got it all in. At the end I tried paddles w/o the wrist strap, and on my first pull the paddle flew off. Hmm... After putting the paddle back on, I was able to complete a quick 200y without any issue, and it seemed like an effective way to ensure my hand position is correct at the end of my stroke.
June 5
(1) 2 hour, 16.5 mile track workout. After a 2 mile warm-up, I began a 6 mile, 145 bpm MAF test. Here's the data:
Mile 1 - 7:24, 145 bpm
Mile 2 - 7:41, 146 bpm
Mile 3 - 7:51, 146 bpm
Mile 4 - 7:46, 147 bpm
Mile 5 - 7:47, 147 bpm
Mile 6 - 7:41, 146 bpm
I ran on a dirt track at Harvard Gulch, as my usual track is under construction at the moment. The conditions were hot -- 89 degrees at the start of the test and 85 degrees at the end. Fortunately, it was overcast for most of the run. Perceived exertion was very low, about 5/10. I felt like I was barely working, and if I wasn't very diligent about watching the HR monitor my HR would be up to the high 140s. Odd that my pace started improving toward the end of the test. Perhaps that's a result of cooling off a bit.
After the MAF test, I ran 8 x 800m (target time: 3:05 to 3:10) with 400m easy between. Here were my times: (i) 3:07, (ii) 3:04, (iii) 3:04, (iv) 3:05, (v) 3:00, (vi) 3:02, (vii) 3:00, and (viii) 3:02. PE was about 8/10. My legs started to tire a bit toward the end. A graph of HR is shown below.
After the 800s, I ran 4 x 400m (target time: 1:25) with 200m easy between. My times were: (i) 1:22, (ii) 1:23, (iii) 1:24, and (iv) 1:23. I tried to slow a bit while still hitting 1:25, but I erred on the side of too fast. PE was 9/10, maybe 9.5.
Here's a graph with HR for both the 800s and 400s:
(2) Workout two for day was supposed to be a swim. Alas, my pool closes pretty early, and because of commitments earlier in the day (yes, on a Saturday!) I couldn't start my run until after 4:00pm. Instead, I'll head for a recovery ride as soon as I finish eating two burritos I just picked up from Whole Foods. I'll likely ride an hour or so at a very easy pace just to promote recovery.
Tomorrow is a big day: very easy swim in the AM, up to Boulder for a 5.5 hr ride (I may ride with Angela Naeth, so I've got my work cut out for me to not get dropped), and then finally a short transition run.
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