I woke up to rain failing. However, I had no worries since I had already planned on jumping on the trainer. I pulled up a new workout. It would not be anything too stressful but it would be challenging. I would warm-up for 15 minutes and then go up to approximately zone 3 for 15 minute and then a cool down. I had the internets up and was watching hulu – the time went by relatively quick. I was soaked when I finished.
Even though it was not planned I had extra time to spare. It was not a quick transition since I had not set anything out but I was out the door with my running shoes on within 5 minutes. This would be the first brick in about 6 months (since ironman Louisville). I had no idea what pace to run but knew that I only had time for about 3 miles. I thought that 7 minute miles would be a good first brick. It was warm out and very humid – the rain had just stopped. As I ran I was looking at my paces. I was quickly under 7 minutes and slowly increasing the pace. The first mile went by at 6:33. I always go out too fast. Although I think I could have toughed it out I pulled up and slowed the pace down. My heart rate was not too high but the effort was challenging. The next mile clicked in at 7:30. That mile allowed for me to regain my composure and I completed the final mile at a very comfortable 7 minutes. So, although I threw the plan out the window (the plan that I had just thought of a few minutes ago) I did finish with a 7 minute average pace.
At lunch I did some more swimming. A warm up and cool down of 500 yards with a 1000 yard time trial I the middle. The 1000 time was a little slower than last year’s bests but I was still working the drills with the zipper and continuing to counting strokes. I am trying to get this into my muscle memory.
After the swim it was 6 or 7 sets of 70% body weight bench pressing. I am not sure of the best training protocol to increase my max reps of 70% body weight. I believe that this is much more about endurance than maximum strength. Anyway, the previous time I tested myself at this weight my triceps were the limiting factor.