The Dream-Day 55

Think I screwed myself. Coach saw my run time at the sprint tri and told me I've been sand-bagging him with my training runs. He's vowed to make me pay. I told him prior runs were at strong efforts, but when the competitive juices start bubbling I can't really be held responsible. No sale on that lame-o explanation.

Now, I'm focusing on 1/2 IM in Geneva, NY 7/17. Totally different animal than the sprint.

Tuesday, I did 3 workouts. Met the gang at 6am for an open water swim of 3,000 meters (1.86 miles). Left them at 8am and darted to Heckscher State Park to bike 5 sets 8 mins each pushing 220 watts. I give that a 9-9.5 out of 10 on the Rate of Perceived Exertion scale. Then, around 6, did a chest, shoulder, and tricep workout. Made it to 10pm before passing out.

Wednesday, slept in until 5:50, then did Ab Ripper from P90X and ran. Coach increased my pace to 7:50-8:20 for 4 x 1 mile with 1 min jogging in between. Felt guilty about the sand-bagging so I gave him 7:40s. Swim training at the college at 7pm for a threshold workout totalling 1.2 miles.

Today, 5am wake up and then off for another ride at Heckscher for 3 x 20 min at 200 watts (8 out of 10 RPE). Beautiful morning. Awesome sunrise. All alone except for two pals I see every time I'm there early. Here's one.