Due to family scheduling I had to watch the kids last night so my 1h 15min threshold ride had to be scrapped. Since I have Thursday and Saturday long rides ahead no big deal.
This morning (Wednesday) I hit the road at 5am for a threshold run over 40 minutes. 10 minutes of warm-up, 20 minutes at threshold (highest effort without straining), and 10 minutes to cool down. Covered 4.3miles over the 39 minutes, so the average pace was 9:03. During the 20 minutes at threshold I was in the 7-8min/mile pace, which for me is moving. Felt good until the last 5 minutes but pushed thru. Since the painful part is where you get better, it was a solid workout.
Late lunch at the pool for a 2350 meter swim with warm-ups/drills for the first 500m, 600m at medium intensity, 5 150 meter hard intervals, and a 500 meter cool down. Took 49m 51 sec for the entire workout, including the 1m 15sec rests between the 5 intervals. Swim feels strong.
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