Week two of the competitive season is all about raising the level. Taking the training to place never thought possible. The call for today is for an anaerobic threshold run(http://en.wikipedia.org/wiki/Anaerobic_exercise) and a 1 hour swim. During the run ATR portion my heart rate should be between 84 and 92% of my max. Previous ATR's intervals were between 2 and 5 minutes. Today's called for 10 minutes...big jump.
After a 15 minute warm up and a series of 5 x 20 second run ups (20 sec fast 40 sec slow) I was ready to rock. During the first ATR I ran 1.6 miles in 10 minutes (6 minute 15 sec pace) with my heart rate peaking at 91% (average 87%). By minute 8 I was really feeling the burn and wanted to quit but powered through and was glad that I did. After the 7 minute easy jog I cranked it up again. This time I completed only 1.55 miles in 10 minutes for a 6 minute and 27 second pace. My heart rate peaked at 93% of my max and averaged 90% in total. I was on target to eclipse the 1.60 miles run in the first 10 minute block but I faded with about a minute and change to go. No worries, I think that I achieved the objective of today's run "continuing to tax your anaerobic threshold (AT)". Mission accomplished. Most importantly I came out of this workout healthy.
In total I covered just under 8 miles during this 1 hour workout. After the run segment I hit the showers and was to work. After work it was back to the gym for my 1 hour swim. Today I focused on my technique. Specifically on reaching out as far as possible with each stroke. This is supposed to allow me to maximize the power potential of each stroke. I have to admit that at times I felt a little awkward doing so but I am confident that with a little more practice I will get it down. In total I swam 130 laps (1.85 miles) in the 1 hour time period.
Tomorrow just a quick 45 minute swim and some strength training before my big weekend.
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