Swim - 3000yd, 1:00 - main set: 2x200@2:59, 3:06, 3x100@1:29,1:28,1:28, 5x50@41,42,42,42,42 (hard effort)
Run - 8.5 miles, 1:13 - 1 mile warm up, 2 miles hard@14:23, 3 minute recovery walk, 1 mile hard (uphill)@9:15, 9 minute recovery jog, 1.5 miles moderate hard@13:05, 1.5 miles cool down
These were some intense workouts as both included some near all-out efforts. I had an hour nap in the middle of the day to try to get some recovery and I think that was key to making it through the run. My legs were pretty trashed to start. I am in week four of a four week training buildup instead of the typical three weeks because of the scheduling of the Mad City Half Marathon. This would normally be a rest week and my body is definitely ready for that.
My swim intervals gave me a good sense of where I am at. I am satisfied with the times for my 50yd repeats but slowed down noticeably on the longer distances. Similar situation with my run. I was all over the place in the intervals that I did, and I slowed down at the end. I was planning to do 2 three mile repeats at a hard pace, but my knee was starting to hurt and it just didn't seem smart to try to push my pace through that. I have some challenging goals in my mind for my two upcoming races and I think it will be pretty miraculous if I can pull it off.
Bike - 1:05, 14 miles - on Horribly Hilly course
Walk - 4 miles in bike shoes in the rain with flat tire
I had high hopes for getting in a good 30-35 hilly miles on the Horribly Hilly course today, but ended up having to cut it short thanks to a flat tire. I had a spare tube and CO2 cartridge on me and I know how to change flat tires, so it could have all worked out fine. After I got the tire on and inflated, I couldn't get the CO2 pump off and deflated the tire as the nozzle was pressed down. I only had one cartridge on me and no hand pump. I had no choice but to start walking. Soon it started raining and lightening. The weather was strange where it was sunny on one half of the sky and black rain clouds with thunder and lightening on the other half. It was scary to be out there. Four miles into my walk, a guy was getting home, saw me walking my bike and asked me if I needed help. We tried to pump up the tire but couldn't and we figured that it was probably punctured by gravel or something while I was walking. He gave me a ride four more miles back to my car, for which I was extremely grateful. I was already annoyed at having to waste the energy to walk four miles in bike shoes when it was not directly benefiting my training in any way. It was a disappointing day with wasted time and energy. I guess these things happen sometimes.