Run feeling better: Power increasing on Bike

Workout Summary: morning swim (2.1k)and run(5.5 miles) /afternoon bike 33 miles (1:45/ very happy with 3 X 12 min TT intervals)

6 am: Swim in 25 meter pool.
1000 free Z1 kicking into Z3 15 meters every 4th link, 1 min rest.
5 X 200/20, all in 1:38. First 150 Z2 and final 50 in Z3 on all. Focused on end of pull phase and then the push phase of stroke on all.
100 cd pull and paddles.

Then run on TM, 5.5 miles, 40 minutes. From the start, run high Z1 for 4 minutes and high Z3 for minute. Got in 8 of these.
Had to vary my pace on the high end from 6:18-6:40 to stay in zone 3. Of course toward the end of the workout, I couldnt stay in zone 3 at 6:20 pace so I SLOWED DOWN. Goal was to pace 1 minute in Zone 3...not to hold the pace I started with, even if it put me into zone 4.

My legs feel good and strong. Achilles fine. I do feel however, that I am barely recovering for the next workout. I am recovering...but just barely. Keeping the carbs on the high end with frequent meals during the day to replace all the glycogen I am losing.

Admittedly, I would never normally spend so much time in zone 2 as the "baseline" zone. I would normally be doing alot of baseline in zone 1. We'll see if I get faster.

6 pm: Bike 33 miles, 1:45
Biked out to Sauvie for flat TT intervals. 2 on the island and 1 on the way home over 300 ft hill.
Goal = Ave power zone 4 for 12 minutes X 3 and entire ride ave Zone 2. Focus on holding Cadence between 65-70 and HR not an issue. Holding power at low cadence was focus.
TT 1 = 280 W (Z3), HR ave 120 (Z2), 4.3 miles, 70 rpm, 21.5 mph, Torque 333
TT 2 = 292 W (Z3), HR ave 132 (Z3), 4.95 miles, 68 rpm, 25.3 mph, Torque 366 (54/12 gear almost the entire interval)
TT 3 = 307 W (7 watts above Z4), HR ave 141 (Z4), 4.9 miles, 68 rpm, 24.7 mph, Torque 282

Entire ride = 235 W (Z3), HR 117 (Z2), 69 rpm, 19 mph

*So, I pushed a bit too hard on the final interval. 7 watts is not crazy hard though. HR spiked climbing up the 300 ft hill over a mile because I held in my 54/12-14 which dropped my rpm to 60 for this segment. The slow big gear turnover really elevates the Crank Torque on these.
Very happy with this workout overall. Notice the HR is really low, well within zone 2 at 280 W in the first interval, then with only 12 W increase on interval 2, the HR spiked 12 beats per minute. Notice how my speed greatly increased on second TT. This is because I held 54/12 pretty much the entire 12 minutes. I got tremendous increase in speed with only a 12 beat increase in HR.

Diet:
Breakfast: 2 eggs, potatoes, vegies, 1 wheat bagel, coffee. Drank 45 oz water during the morning workouts.
Lunch: 5 oz salmon pattie with cabbage, 3 small potatoe wedges. 2 oz bag pretzels. Diet sierra mist.
Afternoon: Small coffee and cliff protein bar.
Dinner: 6 oz roast beef and giant scoop of mashed potatoes. Recovery drink after ride. 1 glass red wine before bed.