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?!
I just read your race post, so sorry that happened! That's my worst nightmare. But at least you got it out of the way, you'll have good karma for the rest of the season :)
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