Band work and drills at the track before bike sprints on Friday, then some water running and swimming at the lake on Sat. Weather has been lovely, 80ºs day, 68º at night.
Bike sprints weren't quite as fast as last time. This time I used my Gymboss to precisely time the 2:30 rest interval.
4 x 420m w/ 2:30 rest - max speed: 28.2, 28.4, 28.3, 28.2 mph
Max HR 169
Avg HR - 138
It's hard to not do anything with the legs on a day but I need to take some recovery days where I don't do any legs.
Although I've lost only a little weight, I do think I've lost fat. Been between 143 and 145.
The water running was a little more than I usually do.
Water running:
120 strides x 7 w/ 1 min rest
Max HR - 136
Avg HR - 111
I then did my open water swim which is about 170 yds each way. I try to do it without stopping but I often only make it about 70 (R+L=1) strokes before I have to coast on my back. It's about 90 strokes all the way across. Not an aerobic issue, a muscle fatigue issue. My HR stays under 120.
Water is nice, 86º. Roya approves...
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