Two days, one w/ FTP intervals

Training continues:

June 1:
(1) 3,600 yards of masters swimming, during which I focused on form even during hard efforts. Chuckie said to work on form during the warm-up and recovery sets, and to just swim hard during hard efforts. However, I couldn't help worrying about form the whole time, which is only bad if it prevents me from working hard...and I probably only worked a tiny bit less than normal.

(2) Easy run: 30 minute prescribed, but I was allowed to go longer if I felt good. I ran very easy (less than 135 bpm average) and went for 45 minutes.

June 2:
(1) One hour ride with 30 minutes of FTP intervals at 265-275 W. However, if HR was lower than 155 bpm I could add 5-10 W. All intervals were followed by one minute easy:
4 x 2 min:
1 - 269 W, 154 max HR, 94 rpm (decided to go a gear harder for the next one given the low max HR; also, I am reporting max HR here because it's more relevant than average HR for these short efforts)
2 - 285 W, 155 max HR, 87 rpm
3 - 284 W, 157 max HR, 87 rpm
4 - 284 W, 158 max HR, 87 rpm
3 x 3 min:
1 - 273 W, 159 max HR, 86 rpm
2 - 271 W, 159 max HR, 86 rpm
3 - 269 W, 160 max HR, 86 rpm
2 x 4 min:
1 - 267 W, 161 max HR, 85 rpm
2 - 269 W, 163 max HR, 86 rpm
1 x 5 min:
1 - 271 W, 166 max bpm (I pushed 300+ W the final 30 seconds, which drove up the HR), 86 rpm

My effort wasn't too high, even though my HR passed 160 bpm toward the end. I did this ride on the trainer and it was pretty warm inside, which doesn't help. I kept my cadence higher than 85 rpm most of the time, though one issue was that shifting up a gear required a cadence of 95+ rpm to hit 270 W.

(2) One hour run: Prescribed as easy, but I was allowed to go harder if I felt good. This song came on my iPod Shuffle --

-- and then I started running fast. Other good tunes followed, and I ended up running much of the hour fast. It was just one of those rare days where my Shuffle was a great DJ. Average HR excluding w/u and c/d was about 155.