Yesterday I swam 2200 yards. It was a very challenging swim for me. I felt like someone had filled my swimsuit with lead!! I was suppose to have done intervals while swimming, but I decided that keeping my form was more important than speed. I was very tired and somewhat sore from the previous week's workouts, so I didn't want to sacrifice form for speed.
After swimming, I went straight to the gym and lifted weights. This was a great workout!! I was to lift fewer reps with more weight and I really pushed myself beyond what I thought I was capable of. It was fabulous!! I love feeling slightly sore the day after...it makes me feel like I did something :)
This morning we had a group ride at our place. Six people showed up and we rode for 2 hours. It was a great ride!! I mostly spun easy, but did incorporate four intervals where for 5 minutes each I lowered my rpm to around 57-59. I really want to inprove my ride speed. The best way for me to do this is to incorporate intervals periodically. I am hoping that by pushing myself on a couple of rides a week, that I will be able to inprove my speed on the bike. This is exactly what I did to improve my run speed a few years ago. It is amazing how you quickly I was able to increase my run speed when I was trying to catch the people in front of me...intervals :) Hopefully the same will happen on the bike...I just hope my speed on the bike improves before Ironman in September!!
I am so thankful I was able to complete all of my workouts this week!! Total hours of training this week = 12:39:48...I am VERY happy with that for the off season!!