Great spring weather is still holding. I'm supposed to be on a R/R week, but I feel like I'm in a good groove, I'm not tired, and I can't waste this good weather while it's here. It's supposed to get cool and rainy late Thursday and into the weekend. So I'm repeating last week (Build 3 Week 3) until I leave for a trip for work on Thursday afternoon. The weekend will be my rest period.
Got a good swim in at lunch. It was hard not to run instead, but I can run tomorrow with Paul but I can't swim tomorrow. I did my sprints, and upped the 100's to 4 sets and 50s to 8 sets, then dropped the 25s to 8 sets from 12. Time is the main factor here because I have only one hour to get to the pool, swim, and get back to work during lunch. The swims sets went well, and best of all I was the only one in the pool for about 80% of the swim! Wooohooo!
After work, I did the route that simulates the hill at the Portland tri. The race is three loops, but I did only two. The part I'm training for is a 3 mile hill that is the first 40% of each lap. To get to that area, I have to go up a huge hill, so that counts as an extra hill for this workout. Anyway, I did the hill for the first time in 13:30 or so, and the second time up was in 11:33. The first time I did this last week, I got up in 15:45. So, clearly, just getting out there and doing it is making me faster! I found out today where the sweet spot is for my cadence on this hill; it's about 93-96 cadence. That's much higher than I expected, but I can't argue with the times, so that's what I'm going with. All in all, this is exactly the type of stuff that "race specific training" is supposed to do. I'm still trying to figure out what my times up that hill will have to be to get me into the 1hr5min category for the race. I know I have to do 22 minute laps to get a 1hr 6min in three laps. The issue is I don't know how fast I can go down the hill on the course because I don't know the grade, the wind, and the curves.
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