After taking a day off on Monday, I was back in the pool Tuesday morning for 2500 yards (4 x 600, 100 CD) and ran in the afternoon after work. The run workout called for an hour, including two 5-minute pick-ups. My legs were feeling pretty stiff from the weekend, so I modified the pick-ups as follows: at the 20-minute mark, I did a series of five 1-minute pick-ups followed by one minute of easy jogging. I then ran easy for five minutes, and repeated the cycle.
Yikes, that was hard. Intervals are no joke. The wind was blowing something fierce, and an 11th pick-up would not have been possible. But I felt great afterward, and my legs feel good today.
Today, I'm supposed to do an hour on the bike, with two 5-minute pick-ups tucked in somewhere. The weather is spectacular today, with highs in the 80s, so it should be a nice ride. I'm going out to the same place I did the run intervals last night (Northerly Island), so the wind might be an issue, but should make for some good fitness gains.
Hoping to avoid a repeat of our roadside debacle in Galena, I ordered a sexy little carbon pump (see above) from REI as a back-up to the CO2 I ususally carry on rides. It's probably not the toughest pump on the block, but it's made of carbon fiber, so what else really matters?!