Thursday 8.2.12

I missed yesterday so I will need to log that data today.
Wednesday:
On Wednesday, I was to swim for an hour and ride my bike for an hour.  I am back to the hard one hour swims.  The swim was sort of a descending ladder of 200s, 150s, and 100s as the main set.  It took right at an hour to complete the 2400 yard swim.  I felt good and the swim was not a problem.  I wish they would open the outdoor pool for morning lap swimming.  It would be a nice change of pace.  Last evening, I planned on riding my bike for an hour.  It was 112 degrees on the way home and was still 100 degrees at 8pm.  I had a few things to do after work so I just didn't get the work in.

Thursday:
The Thursday run is not my favorite as chronicaled throughout my blog.  I was to run 45 minutes today consisting of a 10 minute warm up, 5 x (3 minutes at 7:00-7:30 pace followed by 2:00 of recovery), and a 10 minute cool down.  My first two intervals were tough but fell in range.  The last three did not.  I had some bad luck catching a few hills that hurt my pace but I just couldn't generate the necessary speed this morning for the latter half.  It was a shorter run and early in the morning so I did not take any water or gel with me.  I did take a shark salt, hammer gel, and drank a bottle of water before I left.  I think going without water was a mistake and could have used it.  However, the speed work on Tuesday could have been a factor in my fade as well.  I covered 5.15 miles in 47 minutes.  The breakdown was as follows:

http://connect.garmin.com/activity/205758488

Warm Up Pace:  9:43
#1 3:00 pace:  7:36
#1 2:00 recovery pace:  10:39
#2 3:00 pace:  7:34
#2 2:00 recovery pace:  10:48
#3 3:00 pace:  7:55
#3 2:00 recovery pace:  10:29
#4 3:00 pace:  7:54
#4 2:00 recovery pace:  10:39
#5 3:00 pace:  7:56
#5 2:00 recovery pace:  10:17
Cool Down Pace:  9:33