Strength Training, Maintenance

WU

Poker Pacing Run: Pretty good run. 9.25:.75 Run/Walk. Inside of right knee started hurting a bit near the end. Don't know what that was all about. 1st 3rd on Easy. Rest of run on Steady. HR started creeping up near the end. Didn't get dizzy at all. Nice to be out and exercising again.

rTSS: 149

Twin Ks: 400 Easy every 4th breast. 4x75 Steady, middle 25 Fast. 200 alternating 50 Steady, 50 Mod-hard. 100 Easy, odds breast. 1,000 start Easy and build to Steady. 4x50 Easy, odds breast. 1,000 faster than the 1st 1,000. All of the above on 10 sec. RI.

Excellent swim.

swimTSS: 68

Aerobic Ride: This was a "let's get to know one another" ride on the new bike. Played around with going aero and placement of my bottom on the seat. Also messed with my pedal stroke. All testing geared to finding what feels comfortable on the bike. It's different.

hrTSS: 71

Strength Training, Maintenance

Aerobic Ride: 1st ride on the new bike. Lots of Easy riding just to get used to the bike. Did do 2 Steady intervals of around 20 mins. 1 with a slight headwind, the other the opposite. Results were (average HR, speed):

1st: 18.2, 124
2nd: 19.6, 126

Did those intervals at HIM RPE level. I'll really be able to benchmark the bike this weekend on my long ride.

1st impression of the bike: It's one sweet, sweet, machine. It handles beautiful and it's fast. I love it. There are several things that I have to get accustomed to. Most of those have to do with the new fit. It's going to take some time.

hrTSS: 75

Easy Transition Run: Like the plan said, nice and easy. Felt good.

rTSS: 32