As usual, I swam with my buddy Ben twice this week, Tuesday and Saturday. I can’t for the life of me remember what we did Tuesday, but Saturday we went long.
5 x 100 easy @ 1:30
2 x 50 drill (fly)
5 x 50 fly @ 1:15 (85% effort)
1 x 400 @ 6:00
2 x 300 @ 4:30
3 x 200 @ 3:00
4 x 100 @ 1:30
50 warm down
I ended up wishing that we’d done the 50s fly on a slightly faster interval. At 1:15, these would have made more sense at a higher tempo, but the purpose of the set was simple aerobic fitness and muscular endurance. I want to improve my buddy's 20 fly and the back half of his 100, and that takes a bit of grunt work. That being the case, we’d have been better served by going on 1:00.
For sets like the Reverse Ladder, I personally usually use a base of 1:25/100, but I think we were both tired after the butterfly on Saturday, and although I started strong, I popped about midway through. The whole back half was like swimming through an zombie haze, and while I’m sure that has its aerobic benefits, I hate it when that happens. I feel like I spent half my time at the Academy swimming in that state.
Swimming Total: 2 x swims (2000, 3350); 53.5 pts
I had to swim a lot this week in order to compensate for the fact that I barely rode at all. I rode my commute exactly once, early in the week. It rained every other day except Wednesday, and I didn't even go into the office on Wednesday.
I contemplated riding to the pool on Saturday morning, but given that we wound up putting in 3000+ yards, it’s just as well that I decided not to. Similarly, I had grandiose visions of putting in a regular exercise ride on Easter, but those holidays are always so busy. As it was, I was lucky that I managed to run.
Cycling Total: 1 x commute ride (10.3) 10.3 pts
This is not the way to build good bike fitness.
I ran three times--Wednesday, Friday, and Sunday. My knee seems to be doing a little better, although it got sore maybe halfway through my Sunday run. I stopped and stretched, and then it was better, so it's probably just a little issue in my quad, but it's annoying as Hell. It seems to be improving, though, so that's something. Unfortunately, it’s been too sore to contemplate anything like pace- or speed-work, and I'm afraid to go further than about five miles on it at any one time.
Anyway, Wednesday and Friday were standard mid-week runs. Wednesday I put in a little more than three miles, and Friday I managed a little less. Still, Friday was good because I ran just a touch faster, and my knee wasn’t sore at all until I tried to sprint to the line.
Stupid, I know.
Easter Sunday was a nice. We went to early service, and then I came back, stretched, and hit the road, putting in just over four. It was sunny and warm but nowhere near hot, and I think I ran well. I wound up averaging 9:15/mile all the way, which isn’t bad. Granted, it’s not blazing fast, but I’m down :30/ to :45/mile at aerobic pace, so something's going right.
Running Total: 3 x runs (3.25, 2.75, 4.3); 41.2 pts
Triathlong Training Total: 104.9 pts
I had 110 points last week and would liked to have gotten 115 or 120 this week, but I don’t want to put in more running mileage, and I already swam as far as seems reasonable. That means I need better cycling weather in order to get over the hump. A couple of weeks of solid bike-commuting would put me right where I want to be, but then again, I could always ride on a weekend, too. I've not even given that a try.