Last Training Swim & Ride

Originally, Carlos didn't have me swimming today, but indicated that if I wanted to, I could.  Since I really enjoy Frank's swim every Wednesday, it was a no brainer for me to go.  Here is what he had us do:

• W/U - 600S 
• M/S - 6x100S (2:00SI), 6x50S (:30SI), 200S, 6x100S (1:45SI), 6x50S (:50SI), 10x25S (SPRINT)(:30SI) 
• C/D-200S 
• 3050 yards

And here are my notes:

"Felt extremely efficient, strong. Locked and loaded!!!"

After work, I was supposed to do this workout on the bike:

• 1:10hours total
• 30min Easy Spin W/U @ 95rpm @ 65-75% effort Mixed Terrain
• Main Set: . 3 x 5min@ 75-80RPM @ Upper Z3 lower Z4 effort . . 5min recovery spin between sets (depending on recovery rate and how the legs feel @ 90rpm+. If you need more recovery time then take it but remember this is strength endurance session so ongoing fatigue as you move through the set is to be expected.
• W/D with left over time @ 90RPM+ mixed Terrain.

Well, I can honestly say that I set out with the intention of completing an hour and 10 minute ride.  I knew a few days ago that I would probably skip the "meat" of the workout out though (which seems to be my MO for the last two weeks).

I decided that I needed to do a full aero test run with the bike set up like it will be on race day.  I had the 808 in front, disc in back, my Bento had 1 flask, my rear hydration pack had the other, I had full water bottles in two of the racks (didn't fill a 3rd for no real reason), and had the spare tubular tire taped under the hydration system.

I set off to do loops on Carefree Highway until my time was up.  My loop, on this section of highway is about 12 miles round trip.  I set off and everything felt fast!  I felt comfortable and fast.  I hit the turnaround and headed back into a headwind.  Despite the wind, I still felt strong.  Once back at the beginning, I turned around for another loop, but something clicked in my mind.  I can't quite describe where it came from or why it even happened.  I decided to cut the ride short and go home just a mere 30 minutes into my 70 minute workout.  I didn't even wrestle with the decision or experience any type of guilt which is typical with me when missing a workout or cutting it short.  I simply rolled home and shut it down with a grand total of 11.83 more miles under my wheels.