Day 4, Week 5 - 12 week Half IM training

Interval Bike

6x2M with 2' rest

Time, Watts, Speed, HR

1 - 4:31, 176, 26.78, 133

2 - 4:23, 181, 27.26, 137

3 - 4:23, 192, 27.44, 142

4 - 4:20, 200, 27.71, 145

5 - 4:16, 194, 28.04, 147

6 - 4:21, 209, 27.47, 150

Total Time 48' - Total distance 17 miles

Did on trainer in gym in the morning. Listened to several Vinnie Tortorich podcasts. Feel good. Happy that watts went up every interval. 

Interval Swim

12x25y on 1 minute

did the odd ones in 18, the evens in 19 -- something with a weird draft in the pool I guess

Total time - 22' Total distance - 700 yards

Still feel pretty fast in the water.

Menu

breakfast - thunder coffee

lunch - beef bacon, kale, cheese, avocado, broccoli

dinner - cheese, uncured pepperoni slices, kipper snacks, sardines