I'm back in Dallas and happy about that. I didn't start my workouts again until Monday. I decided to stay on plan and pick up where Jeff had me on Monday. Monday is swimming. I had 2400 yards and I felt really good. Maybe it was the rest, I don't know. I read some suggestions on speed in a USA Triathlon article and it seemed to help a little. I toyed with a short ride when I got home yesterday but the weather did not look favorable and I packed it in for the night.
Today, Jeff had a very difficult set at the track. My morning consisted of a 1 mile warm up, 2400m at 5k pace (Zone 4 HR), 2000m at 5k pace (Zone 4 HR), 1600m (Zone 4 HR), 800m as fast as possible, and a one mile cool down. I took a 4-6 minute recovery between intervals. I have no way to time that so I just walked a couple hundred meters and stood for a minute or two until my heart rate dropped below 100. I think I did ok. I haven't recalibrated my heart rate zones. They are too low at the present time. The end of the 2000m and the 1600m intervals were tough. My cool down mile was really slow but I did some strength exercises during the 100m straights and jogged the curves. My pacing loosely calculated for the longer intervals were:
2400m - 7:24/mile pace
2000m - 7:41/mile pace
1600m - 7:56/mile pace
800m - 7:27/mile pace
http://connect.garmin.com/activity/316035795
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