Well, this week's intensity has really kicked my butt. Tuesday night I did a track workout that was back-to-back 3K TTs (after a ~5 mile warmup). That was fun.
First one I did in 10:29, which is 6 seconds off my PR. I started fairly conservatively but tried to dose out the effort in a way that I had a little more left at the end than I did last time, but it turns out I was a tad slower. Last time I went out really hard and just tried to hang on...
After the first one, I recovered for about ~8 minutes and did it again. This one I did in 10:45, which I considered to be pretty good since I was already really fatigued. Overall, I did about 10.5 miles on the evening.
Then, the next day I rode to work and on the way home, did my interval set of 12, 10, 8, 6, and 4 minutes at E5 (hard, race pace or higher) effort. The first one I did on the way South down the canal, which was like a wind tunnel! I was putting out 280-300 watts and only going 18 mph. Then, on the 10 min interval on the way back, at the same power, I was going 25-27 mph and when I got to the 8 minute interval on the North side of the canal, I hit almost 30 mph and made it down the entire canal in 8:20, which is a new record! I finished the ride home with 2 more intervals and was so cooked by the end almost didn't make it up the hill to my house. It's about a 560 ft climb over 1.2 miles, so it's a significant hill, but still...
Then this morning, I was back in the pool! I did 3100 yards and my main sets were supposed to be 4x250 on 4:08 and 5x100 on 1:37. After 2.5 weeks off of swimming, I could only do the 250s on about 4:15-4:18 and could only do the 100s on about 1:42-1:45 or so. I've lost a bit in the water, but hopefully I'll be able to get it back in the next 2 weeks or so, although I won't be back in the water again until Monday and Tuesday of next week.
This weekend is another huge weekend - more on that later.
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