Monday, April 21, 2014

Day 438 - Double, Double, Toil and Trouble!

April 20, 2014

First off, I need a hair cut! This retro 70's do will not.  .  .  well.  .  .  do! I don't remember if I made it clear yesterday or not but here was the fueling plan I used for the long ride.

I ate solid food, namely rice cakes every half hour. That is about 30g carbs per cake. I took four 23 oz water bottles filled with two scoops each of Skratch Labs Hydration Mix. I also took a fifty ounce Camelbak Hydrobak Hydration Pack filled with filtered water. I drank every fifteen minutes from the four water bottles with the Skratch Labs dividing them up, one per hour.  I also sipped from the hydration pack in between. Especially as the ride progressed.

No stomach issues and I stayed hydrated. Yay for real food!

Okay, so today I had two workouts, a swim and a run. First up was the swim:

400 swim-200 kick - 200 pull
800 swim right into a 200 kick
4x100 pull right into a 200 kick with 5 sec rest
800 every other 50 catch up or drill

It was a a good swim even though I didn't start out so well with the sinking drills. 

 The Garmin doesn't record kick drills so that is why there is a 600 yard deficit.

 Soon after taking this picture, the pool filled with several people. However, they kept out of my way and I was able to finish.

Much, much, later, I did my long run for the week. 6.21 miles in 1:27:15. Average speed 14:07 per mile. Damn I'm still slow. Even after a year of training. Sigh.  .  . Maybe I'll speed up when I lose more weight.

Well my knees are really sore and my legs are worn out. Tomorrow I have a rest day! Until tomorrow my friends!

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