Spin and Swim

Workout Summary: morning spin (15 miles, 50')/Swim 3200 meter (65')
Tough to get up this morning.
6:30 am: Spin on Computrainer, 50 minutes. 10 min wu, 4 min cd
Set 1: 3 X 5 min spinervals holding cadence at 100 on all. All with 3 min rest at 80 rpm, 125W
#1 = 200 W, HR ave 114/max 117/end of rest 100
#2 = 225 W, 125/133/101
#3 = 250W, 129/140/100 (could only hold for 3 minutes on this last one. Wanted to keep HR below zone 4)
Set 2: 12 minute steady state spin holding power at 200 W but varied cadence from 95-100 and 75-80 every 2 minutes. Held same gear and watts throughout, just varied cadence only. Actually, the slower cadence were more difficult because the CT maintains the wattage at 200 so it felt like I was climbing when I slowed the cadence.
HR ave 133/max 138, most of inverval, HR varied from 137 at 95 rpm to 134 at 80 rpm.

6 pm: Swim 3200
500 pull wu/300 cd mixed stroke
12 X 200/30, all in 3:26-3:30, nice and steady. Felt fine

Diet:
Breakfast: cup hot water/vinegar. 3 egg white omelet with spinach, mushrooms, peppers, and a touch of bacon bit, no cheese. Wheat bagel and med coffee.
Lunch: 1 cup of lentil soup, 2 oz bag pretzels, water.
Afternoon: 1 orange, cliff protein bar, small coffee
Dinner: 12 oz ahi tuna and mashed potatoes, vegies, a few beers. Probably 1 too many