tues- pm swim, 5k- lots of shorter stuff, main set: 3x200 on the 2:45 interval (2:24, 2:22, 2:18), 4x100 on the 1:15 interval (1:05, 1:09, 1:08, 1:07)...
pm track workout- 9 mi total...odd workout cause I joined the group track workout here in town...the main workout was 3x (4x250 hard, 150 easy jog- continuous running intervals, 1 lap easy, repeat) all my 200 splits were 36-37, which is very fast for me cause I dont have a lot of natural speed so I was happy with that....after the workout I took about a 10 min break and cooled down with some people and then went back to do 2xmile with 2 min rest in between (6:08, 5:55)...I was going to do a third but my legs really started to feel heavy after the fast 250s so I bagged it...I have been in that place before and I know that is the place where injury is introduced..when you cant feel your legs much anymore- best to know when to back off sometimes perhaps...
wed- am bike- 90 mins easy
swim- 6k...did the 3k workout with the masters group...lots of faster stuff again, a set of 4x125 on the 1:40 interval ( all 1:27-1:28), lots of 75s, 25s,50s again....then went next door to the community pool and did another set of 4x500 on the 7:00 interval (6:35, 6:24, 6:15, 6:13)- pretty happy with these time becuase my arms were beat from the 1st 500...
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