The decision to go for two tough sessions today was made on the fly...after the swim I felt I was still strong enough for the hard bike session. The basis for doing 2 Key Workouts today was to get my hard run in on Friday instead of Saturday. Next week's schedule focuses on the run and I want to make sure my legs are well rested for the challenge come Monday.
AM Workout:
KEY WORKOUT: 3100 meter swim
1x800 warmup
8x200 meter swim set with 30 seconds rest in between each rep.
5x100 easy swims with snorkels
1x100 all out sprint
1x100 warmdown
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3100 total meters
Result of 8x200 - 2:48, 2:48, 2:49, 2:49, 2:48, 2:46, 2:46, 2:45. Good strong set, negative splitting on the last half.
Result of 1x100 - 1:12. Stroke wasn't clicking, probably because I was tired from the 200s. Still, a decent time.
(Key Workout 1 of 4 done)
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PM Workout:
KEY WORKOUT: 20 mile bike
Course: Ironman New Zealand on Computrainer
Time: 58.32
MPH - 20.5
Watts - 216
I'm still seeing the overall power (watts) increase over the past 2 weeks. It shows concrete evidence that my legs are getting ever stronger, both on the bike and the run.
(Key Workout 2 of 4 done)
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