Long Day

So, monday I forgot my contacts. Drove back to the hospital fast to make it back for the masters swim at 6:30. Put on swim gear, washed hands to place contacts in, opened up contact container....no contacts. Crap...what a waste. Had no running shoes either although monday was a swim only day. I did get in 15 min Sauna training at home. So, just wrote off monday to start a bigger day on Tuesday.

How the hell did I sqeeze this in today.....

Up at 5:30
In pool by 6.
Swim 4000 meters: 200 wu, 1000 free, 5 X 200/20, 600 free, 3 X 200/20, 600 pull/paddles.
(1:18)
Run 5 miles on treadmill, 33:30 (7:20, 6:40, 6:20, 6:20, 6:50)

Made it to work by 8. Worked just over 11 hours, home by 8 pm. On trainer by 8:15

Ride on Computrainer, 90 minutes, 30 miles.
First 30 minutes at zone 1 power, 175 watts.
Then, 4 X 10 min Big gear, low rpm intervals, power zone 3/4, each with 5 min rest zone 1 between.
1 = 277 watts, HR ave 107/mx 116, rpm 70
2 = 283 W, HR 111/117, rpm 70
3 = 295 W, Hr 116/125, rpm 65
4 = 305 W, HR 124/134, rpm 63

Swim felt great for first time in several weeks. My 100 pace was a few seconds faster than usual on all repeats.
Run felt comfortable, backed off to 6:50 pace in that final mile to cool down. Legs feel fine.
Bike felt good. Strong on the intervals. Backed off rpm's in final 2 to bring up the watts a bit. Smooth and consistent rotation.

Capped it off with 15 min sauna training at 180 degrees.

Day ended at 10:15. Time for dinner.