Week 3 - Thursday

Today was very time constraint. I cut the run short by five minutes to fit the whole swim in before having to get to work. It's been a long day, been up since 4am to get to the gym for 5am. Tomorrow is a rest day, so I'll go to the gym and do a strength workout.

SWIM 1:00

WARM UP

2 sets of (150 Swim - 100 Kick - 150 Pull)

-- let your intensity slowly get above 65%

MAIN SET

3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3

(ALTERNATE SET: 3 x 400)

Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length.

COOL DOWN

6 x 50 Swim w/10 sec rest after each, holding your HR below 70%

Concentrate on rotating your hips and minimizing the number of strokes per length.

Distance: 3.2 km ; Time: 1:17:57 ; Cal: 745

Pace: 2:16 min/100m ; SWOLF: 47

RUN 0:30 

10:00 easy jogging, allowing your HR to get up to 60% gradually

20:00 "tempo run" -- performed as follows:

5 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into

3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous

Continue cooling down until your HR is well under 60%

Distance covered: 4.21

Avg pace: 6:29 min/km ; Best pace: 4:21

Avg HR: 139 ; Max HR: 170

Avg cadence: 150 ; Max cadence: 211

Avg stride: 0.95m ; Avg vertical ratio: 5.3% ; Avg vertical oscillation: 5.3 cm

Avg GC time balance 49.8%L/50.2%R ; Avg GCT: 333 ms

Calories: 344

Until tomorrow,

T