Run and Swim day

Workout Summary: Run 6.5 (50')/Swim 3500 meter (1:06)


am run, 6.5 miles. Mostly in Z2 with 3 X 1 mile high Z3 and 800 rest jog between in low Z2.

HR ave for run 126
Interval 1 = 6:28/HR ave 136 (Z3)/ rest 127 (Z2)
Interval 2 = 7:30/HR ave 139 (Z3)/rest 128 (Z2)
Interval 3 = 6:54/HR ave 138/rest 126

Different terrain on intervals, 2nd of which was up a grade for 50%. Tried to stay in designated HR zone and ignored pace.

6 pm swim : 400 pull wu
5 X 400/30 first 200 Z2 and final 200 Z3
800 free Z1/2 with 4th 50 in Z3/4
300 cd pull with hand paddles.

*My Run zones are related to HR
* My Swim zones are related to my pace/100 m
* My Cycling zones are related to power.

I will publish my zones for each discipline this weekend on the side bar of the blog.
Olaf estimated these zones based on my running workouts this season, my swim zones based on my IM and 1/2 IM pace. My bike zones were estimated from my power at IM , Florida 70.3 and the Maupin TT stage race from April.