6:10am Swim 3,600 yd, 63 min; lunch run 4 miles, 38:43
3,2,1
5 x 100 IM on 1:45
500 Fr alt 50 ez/mod, 50 H
5 x 100 Fr P w/buoy on 1:30
5 x 100 K w/fins on 1:30 alt Fr, Fly
5 x 100 Fr on 1:25
4 x 100 Fr on 1:45 -#1 75 smooth, 25 H, #2 50 smooth, 50 H, etc - 125-112
100ez
lunch Run 4 miles, 38:43
including 6 x 30 sec Hard RI 2:00 min
HR 151/135; 433 cal
Monday was my planned day off. This is the beginning of my training for the Ironman 70.3 in Oceanside. Am using the book Triathlete Magazine's Essential Week-By-Week Training Guide by Matt Fitzgerald as my guide. My intentions are to modify the schedule and workouts to suit my level of fitness and schedule. I plan to do more swimming than suggested because I can and want to. And since I have the Gatorman 3 mile swim in a week and a half, want to do the 100 mile bike ride in mid-October, and intend to run the Rock'n'Roll Marathon May 31 of next year. So I started modifying before the plan even started.
I swam a mile straight today in 29:20. If I could swim that time a the LJRWS, I would enter. However, my guess is my pool time, with flip turns, would computer to about 34 minutes, wouldn't you think?
ReplyDeleteI was a bit disappointed in my time because I thought I could keep up a pace, a slow pace at that, of about 1:30 per hundred. Instead I was closer to 1:45 and slower.
I was dead tired too, but I will keep working at it. I think it helped me improve my conditioning a bit today too. I will be swimming tomorrow on our "day off" if you want to swim together (although I can't do your workout).