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Long Distance Runner, What You Standin' There For?

Today was VO2max and then a recovery run. Due to my late start I was only able to get in my VO2max run, which to be honest was fine with me.

VO2max workout plan 6x600 with 400 jog between.

I will start by saying this workout really put she's my current limits today. I started to feel the toughness of this workout med way through the 3rd interval and by time I got to 6th one I was cooked hence the slow down. Overall I give myself an A for the workout and very satisfied with it.

Easy warm up for 4 miles

Intervals
#1 1:49 (4:52 pace)
#2 1:52 (5:00 pace)
#3 1:52 (5:00 pace)
#4 1:50 (4:55 pace)
#5 1:51 (4:58 pace)
#6 1:54 (5:06 pace)

Plan for tomorrow double easy runs. Will see if I stick to that or make it Recovery runs with the same VO2max workout on tap for Thursday.

California here we come...

I was exhausted after my long ride on Saturday...much more so than I expected.  I realized later that day that I had gotten to much sun.  I had been wearing capri's and long sleeves and switched to shorts and short sleeves.  I had a mild sunburn.  Not enough to be sore but enough to remind me to be more careful.

Sunday - much needed rest day.  Tired but feeling fine.

Monday - Bike 11.5 mi to/from pool.
            - Swim 2450 yds with fast 50's  Hard but fun.

Tuesday - 5.65 mi w/5.4 @ 10:27 including 6 x 30 second striders @ avg of 7:43 pace  HR 141/160
             - worked on the new exercises that I was given at the bike fitting

Wednesday - Bike 11.5 mi to/from pool.
                  - Swim 2700 yds.  Swam 9 x 200yds after our warm up.  #3 @ 90% (4:00), #6 @ 95% (3:55), #9 @ 101% (3:47)  Very happy with that effort.

Thursday - 8.77 mi w/8.5 @ 10:16 No HR data. Temp was right around 70 and it was bright and sunny.  Pretty pleased with this effort on tired legs and in warmer temps!