Bike Trainer workout
As much as I dislike riding on the trainer, I have to admit it makes me extremely strong on the bike. I basically do intervals, which makes the time go fast and gives me an awesome workout. Unfortunately I had to cut my workout short because I had to be at the office by 8am, and with traffic in the rain, I need to hit the road by 7.
So the trainer workout is pretty basic and very effective - ride 5 mins in zone 1, 5 mins in zone 2, then start your intervals: 2mins big gear seated, 1min rest, 2min big gear standing, 1 min rest. This is what happens to your hear rate:
You can see where I stopped after the warmup to turn on the fan and later, to fix my chain that fell off.
I hope to build up to a couple of hours on this workout before Ironman.
Speedplay on the Run
I wanted to get a run in at noon, but someone schedule a lunch time meeting. So I got out at 11 for a quick one. After a mile warmup, I ran 20seconds hard, 20 seconds easy for the next 4 miles. Nice cool rain made it very comfortable.
The Swim
I should have skipped the swim since I swam 2 miles yesterday, but I'm trying to get 22 hours in this week. It was ok. Once again, I didn't give myself enought time and had to cut it short at 1.5 miles. It took me a long time to get comfortable in the water, but eventually I got there and by the end of the workout I felt pretty good.
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