More cardio
I’m stepping up the cardio as my triathlon training progresses.
Yesterday spent 50 minutes on the bike at the gym. About 25 minutes at 204 watts, reaching average HR of about 142 during that interval. Total 18 miles and 613 calories burned. My legs were a bit tired from the more intense bike workout the day before, but I still held steady. Legs are getting stronger and better able to endure sustained harder pedaling.
This morning, swim workout. 3300 yards (twice race distance of 1.5K) in 1:05:20, including rests between sets.
Initial warmup of 500 yards.
Next 500 yards: focused on stroke, with emphasis on minimizing the number of strokes per length. I was able to get it down consistently to 19-20 strokes per 25 yard length and about 40 strokes per 50 yards. Definitely room for improvement.
Next swam 500 yard steady swim at "race" pace, although I think it was a bit slower than that. Time 8:08. Too slow. For my race I need to reach 7:40 per 500 yards.
The rest of the way I swam easy-moderate, but with a few 50 yard speed intervals. My speed time isn’t very speedy — I was doing 50 yards in about 40 seconds, although I was a bit fatigued from the amount of swimming I had done up to that point.
The 500 yard time of 8:08 is a bit better than what I had done before, so that’s good, but I want to beat 8 minutes soon. That’s a 24 second/25 yards length pace. I need to do more drills at faster pace — say 40 seconds-44 seconds per 50 yards or 1:28 to 1:35 seconds per 100 yards.
Good news on weight front: weighed 172.6 pounds this morning.
On another good note, the weather has improved and the days are noticeably longer. It’s a gorgeous sunny day. I’m itching to get outside and start running.
February 9, 2008 at 11:43 am
You had 2 nice bicycle days. Also your swim is improving. Keep moving forwards. You’ll be running soon enough. Good luck
February 9, 2008 at 6:19 pm
Definitely sunny days down here, too! Get off that bike and go for a run! j/k Definitely see the progression happening - awesome work!