Day 90 Swim 35 min - 1750m, Bike 30 min - 15km
Still not 100% in the mornings, and probably because I was up late doing changes to my Blog layout. Can't let blogging interrupt training like that. Swim was so-so as I did 3X500 on a 10 minute cycle (7:39, 7:40, 7:50) plus an extra 250m.
However I am quite pleased with my bike workout. It was a short workout with a 4 minute warm-up and then wattage intervals at 90 seconds on and 90 seconds off. I ended up doing 9 intervals. I did a similar workout over a month ago where I finished the best one at 210 watts. Today I had a much higher power output (210, 220, 240, 250, 270, 280, 300, 320, 260). Peak heart rate was about 136 bpm and RPMs were between 95 and 105. So basically I averaged 260 watts and can now start working at a more consistent interval level. While I had a bit left in the 320 watt interval I would not be able to hold that for all nine sets - well at least yet.
I am really pleased about how the wattage workout went and my knee feels pretty good still tonight yet I am going to keep with a preventative icing anyways.
As inspiration to what an older triathlete can do watch the following clip of Chris McCormack's last 10 minutes when he held off Raelert. That is dedication.