Tuesday, May 29, 2007

Today was a hard day.

5000m this morning in the pool, and we re-visited a set we last did in March...

600 warm-up
8 X 100 on 1:30 (1:12's)
7 X 100 on 1:30 (1:10-11's)
6 X 100 on 1:30 (1:09's)
5 X 100 on 1:30 (1:09's)
4 X 100 on 1:30 (1:08's)
3 X 100 on 1:30 (1:08's)
2 X 100 on 1:30 (1:07's)

In between each round was a set of 2 X 50 easy on 1:00. Jenkins and I were pushing the pace on the last three rounds....It felt like we were swimming a lot faster than the times indicated...but oh well.

We headed up to the Waddling Dog for some moto pacing .

2 loops moto pacing: 23:12, 45.2 km/hr, 323 W avg
2 loops solo TT effort: 27:13, 38.6 km/hr, 262 W avg

I had no legs whatsoever on the TT efforts...as a result I blew-up. That was a rough 2 loops, as the legs just wouldn't go.

We ran 30' off the bike once we got back... 10' solid, then 20' easy. Headed down to the ocean to ice the legs...now it's time to get ready for the season finale of House.


BP said...

Great endurance on that swim set Dan.

What kind of meal would you eat after that set ?
I find I can never eat enough after a good pool workout.
All the best,

Daniel Wells said...

Hey BP,

I've started having a shake right after swimming on the advice of Mr SQW.

I usually add a banana, some strawberries, scoop of hemp protein powder, some wheat germ, a bit of cocoa powder, some greens powder, and juice...then blend it up in the Magic Bullet. It's been working pretty well.

Then I'll usually have a bit more food when I get back home, some toast, maybe some oatmeal. Depends on how I feel mostly, but always the shake (good advice by Simon)

BP said...

haha awesome.

I just started doing the same a few weeks back. Quick way to get a lot of good stuff.
Banana, kiwi, whey protein, flax, yogurt, a bit of juice... and mix her up.
I'll experiment with some of those other ingredients.
Thanks Dan ( and Simon ) and keep up the hard training!