Intervals - Day 2

I took Sunday off to spend some time with my family and took yesterday as a rest day from running as well. My left foot still isn’t exactly right but I’ll probably give it another week. Master Swim Group started back up on Monday. It felt good considering I took a full 2 weeks out of the pool. It was only 2100 with the longest interval of 100 on 2:10. You don’t have to be a fishy to hold that. For those looking for an easy start to the year:

300 warm up
4 x 50 Kick on 1:10
4 x 50 Pull on 1:10
5 x 100 on 2:10
50 easy on 1:30
4 x 100 on 2:10
50 easy on 1:30
4 x 50 drill on 2:20
200 cool down

This morning was interval training. MD met me at Lifetime to run on the treadmill or as the GF says “the dreadmill”. 8 miles…seemingly the longest treadmill run of my life. I don’t recall ever going more than 6 before. Not to hard of a pace though:

1 mile warm-up
1 mile at 6:38
4 minute recovery at 10:00 (.4 miles)
2 miles at 6:38
4 minute recovery at 10:00 (.4 miles)
1 mile at 6:38
4 minute recovery at 10:00 (.4 miles)
1.5 miles varying pace between 6:00 and 10:00
.3 cool down

My obsession with the Ridley Noah continues. This youtube clip tries to explain why it is “the fastest bike in the world”. Amazing physics involved here in redirecting airflow. I tried to spend some time with my Cervelo and Airborne last night to rekindle the love. It worked a little bit. The Airborne is Titanium which is such a beautiful material for a bike. It cleans up easy and it is so shiny. Maybe I’ll just upgrade the crank or something and repaint the Cervelo.

Stats
8 miles (interval)
167 lbs (oh boy)