At the TT start point I decided to do a tempo ride for the remainder of the session. I wanted to keep my heart rate in the 150 – 155 range for the 30 + minutes – I should have hit lap on my heart rate monitor – it would be a nice bench mark. It was a good ride. I crossed Keith’s path while I was going back towards the starting point – I was sure that he would have already passed me. He looked relaxed and not particularly fast.
Back at Jackson Station, Robin and Lance were each going to run a couple of miles. I wanted to join them but I was running late on time. They ran towards the university and I followed on the bike. I spoke briefly with Keith and he said that he beat his previous best by 11 seconds – 29:54 (23.78). We have another TT scheduled for the group on July 7th – 4 days prior to the Sunfish – also my birthday. It will be a good shake down for the race – or as Lance would say – ‘Establish the peaking order’.
At lunch I had a challenging swim session with lots of 100 yard repeats 16 of them) with diminishing rest intervals. Jim was in the pool and did the sets with me. Total swim was 2600 yards – I was actually scheduled for 3150 but cut it short.
MS: 6x50 builds (each one gets faster) on 30" rest.
Then 4x (4x100):
#1 RI = 20"
#2 RI = 15"
#3 RI = 10"
#4 RI = 5"
Swim 300 easy swim
The commute home was HOT !