Kicking my tail...

I'm still feeling great about my training.  We turned it up a notch on the bike workout with HR zones and this week, for some reason, the bike just kicked my tail.  My bike exercise was suppose to look like:

-Keep RPM 80+ (no problem)
-10 min Warm Up - Zone 2 (no problem)
-Next 2 hours and10 min in Zone 3 (this is where I struggled to keep it in Zone 3)
-Last 10min Cool Down Zone 2
(use gearing & resistance to see if you can ave 16 mph in Z3)

In about 30 minutes trying to keep my HR in zone 3 my legs were dead.  I felt like I gave it all I could in my first 30 minutes and I was suppose to ride 2 more hours!!  I slowed down a bit and tried to keep going but at 1 hour 15, I was well spent.  Although this was discouraging I know I need to keep improving in this area.  It only takes time...too bad my half ironman is in 2 months.

My swimming was great this week along with my running.  I definitely feel like those 2 areas just keep getting better and better.  My workouts this week were:

Monday: Run 45 minutes (Zone 3); Ride 1 hour (10 min warm up; 6 work intervals of 3 to 6 min duration; build to Zone 5a on each. Cadance is at the high end of your comfort range; Recover to Zone 1 for the same time as the preceeding work interval.)

Tuesday: Lift weights; Swim - WU: 200 swim; drills= 200 fist; 200 catch ups; 200 finger tip drag; 200 swim; Main: 250 yds regular; 250 yds 30 sec faster; 250 yds regular; 250 yds 30 sec faster
CD: 250 easy

Wednesday: Ride 1 Hour (60 min; 80+ rpm; every 5 min interval = first 30 sec sit up & drink; aero next 4:30; at 15/30/45 min mark, get out of saddle and dance on pedals for 60 sec); Run 1 Hour - Zone 3

Thursday: Lift weights; Swim - WU=200 regular; 200 catch up; 200 finger tip drag; Main= 8 x 50 yds (20 sec rest between each); 4 x 100 yds (20 rest between); 2 x 200 yds (20sec rest); CD= 4 x 50 yds easy (30 sec rest)

Friday: The 2 hour 15 minute bike "fail"

Saturday: Run 80 minutes - (WU zone 2 for 10 min; 4 x 15min = 60 min; in each 15 min segment, 1st 5 min in Z3, 2nd 5 min Z4, next 2 1/2 min Z5a, next 2 1/2 min recovery jog Z2. Hit your lap button for each set. CD Z2 10 min); Swim - 1100 yards (Nice 'easy' swim)

Sunday: Rest!

Looking forward to a great upcoming week!

2 MONTHS, 15 DAYS until Florida 70.3