Cardiac Drift

Workout Summary: Run 4.5 (31')/Swim 3000 (65')

Run on TM: Same workout as both post swim last week, except tonight did run before swim.
Able to hold pace and increase a bit tonight compared to last week. HR average around 10 beats lower. Cardiac drift last week explains this. I had to put in more effort closer to threshold last week following the swim. This is why on the bike, out of water, its good to take 15 minutes and closely watch the HR, as it can easily drift into zone 5 without too much perceived effort.
Run 4.5
Started 7:30 and increased 15 sec per mile every 1/2 mile to mile 2 at 6:30 pace. Held 6:30 for 3rd mile, then picked up to 6:15 final mile. HR below Ae cap at 6:30 pace. Final 1/2 in 8 min pace to cd.

Ave HR for run = 121
Up to and including mile 3 at 6:30 pace, HR max 138 (Ae cap 139) last week at 6:50 pace, my HR was mid zone 4 (146).
Final mile at 6:15 pace HR max 146 (zone 4), last week couldnt run thid pace without going into zone 5, above threshold. Leg feeling better, clicked off the final 2 without too much problem.

Swim 3000
Masters swim, nearly killed me.
250 wu easy pull
Set 1) 16 X 50 1 min cycle. Down catch up drill, back free
Set 2) 6 X 150 on 2:40 cycle. All in 2:04-2:09. What made this extremely tough is every even 25 for each, we had to breath every 5th stroke. God that was a good one.
Set 3) 8 X 25 on 1 min cycle. Underwater breast stroke for 3 strokes, then normal breast stroke final few yard.
Set 4) 8X50 kick on 1:20 cycle. This was very difficult for me. Came in around 1:10-15 on each.
Set 5) 4 X 100 IM on 1:55 cycle. Tough again, each one around 1:35-40. That fly hurts.
Cool down 200 free.
About 1-2 min rest between each set.

Diet:
breakfast: 1 two oz yogurt + 1 oz dry bran flakes. Med coffee spash of cream
lunch: Black bean and chicken burrito with small salad. Diet caffeine free pepsi.
afternoon: 1 grapefruit, 1 cup mint tea. Hot non fat chai tea after.
dinner: Baja fresh glazed grilled chicken salad, bowl of tortilla soup, diet shasta.
later: 1 cup low fat ice cream. Come on...my throat hurts.