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!