Running intervals (steady state intervals) 30:00 [3]
Kept the heart rate just below threshold for 2x15 minutes. On the roads around Rattlesnake and up Rattlesnake. Addie seems like he needs some running training--he did threshold/L4 but was essentially matching my pace (I was certainly not pushing it).
Running (wu/cd/rest for intervals) 45:00 [1]
4 PM
Strength Training (core/swimming combo) 30:00 [1]
2 min. core followed by 1:30 hard swim, repeated to 30 minutes. Good mix up
Six Rod alone. Started out too hot and the legs paid the whole time. Closer to L2 than maybe should have, but I like to occasionally push the pace, especially with running on roads.
Tough feeling intervals with Dingo. Did a ladder--3-5-10-5-3. Legs were tired and sluggish, and I felt that I had to go pretty hard to maintain threshold heart rates. I suspect I'll feel better in the next couple days after I absorb the bike ride
Running (wu/cd/rest for intervals) 1:04:00 [1]
5 PM
Cycling1:15:00 [1]
Fast paced ride with George. Didn't have much time, but this workout served to continue building the biking strength and to shake out the legs after morning intervals.