Great training weekend!!!! Started Friday with a 2 hour ride on Clackamas river drive, then V02 max swim. (350 warmup, 10x 25 drill, 4×300 vo2 30 sec rest, 4x 50 sprint 20 sec rest, 10x 25 kick, 350 cool) Had a hard time getting going on the 300’s by the 2nd one I felt strong and fast. First two were at 4:00 min, 2nd two at 3:54. Went directly from swim to massage.
I really feel like the deep tissue work is working on my leg. It hurts like hell, but feels great afterwords. Next appoint ment is Monday after Pac crest.
Saturday: left at 6:30 for 3.5 hours up the gorge. Good ride, out ride was kind of lax, but pushed the back pretty hard. averaged 20.5 on the ride.
Sunday: Swam a 2000 meter open water swim race at Hagg Lake. Felt great, which is surprising because I was sore as hell from helping Woody with his floors for 9.5 hours the day before. I may have went out a bit too slow as I felt I had a bit too much left on the back stretch. Placed 8th overall with a time of 30 minutes. I feel good about that, since that is what I had targeted for Vineman, and I know I can go faster. I did not recognize anyone who beat me, and I think they were all “primary” swimmers. I follwed that with an hour and 50 minute run. We did 13 miles around the lake. 8:23 pace. Again went out fairly easy, probably over 9’s, and cranked it up at about an hour ten.
Bottom line I put some quality hours in this weekend. I am feeling very good going into Recovery week for Pac crest. I need to focus on eating right, hydrating, and stretching this week, and I should turn in a solid performance on Sunday.