Intensity

Tuesday and Wednesday were good, hard intensity days. Tuesday was a hard swim and I did the fastest 250 I've ever done - I'm down to 3:51 now. I held on to 3:54 for the set, then did a hard set of 50s and then went back to 250s. I did them all under 4:00. Felt good.

Then, Tuesday night, we hit the track. My workout was alternating 800/400 with no recovery. My target pace has been readjusted because of my new 3K PR of 10:23, so I was supposed to be hitting 2:40 on the 800 and 1:42 on the 400 in between and I did 9 sets!! As you can see from my splits, I didn't come close to that:

2:45 1:46

2:46 1:48

2:48 1:49

2:50 1:53

2:52 1:56

2:53 1:56

2:56 2:00

2:56 1:57

2:55 2:21

Overall, though, I am very satisfied with that workout because all of them were sub-6 minute pace and on the evening, I did 12.5 miles with over 40 minutes of intensity. It was a really good workout.

The next day, I rode to work. On the way there, I took it easy and really needed to. Then, on the way home, my ride was supposed to be a hard interval set of ALL-OUT effort of 10, 8, 6, and 4 minutes with half the interval recovery time. I warmed up by heading to the other side of the canal and then turned around to do the first 10 minute interval with no interruption. As you can see by the power trace below, I stayed pretty steady around 300 watts for each interval.

For the day, I did 3:17 of riding and covered 57 miles with intensity and hills. I was pretty fatigued that night, but seem to be recovering today, which was an easier day with a swim, a 30 minute run and some weights.

Tomorrow, I do a 40 mile ride followed by a 19 mile run with tempo. Fortunately, I am taking the day off work so I don't have to do this in the middle of the night!!!