Bike/swim

Hmmm, that was excellent - I didn't have time or vim to swim longer, but I find it worthwhile to get in for a short one regardless (if you wear tri shorts and top, it is no big deal to have a bit of a dip and then a hot tub dunk post-bike).

I did another workout from the truly excellent Workouts in a Binder for Indoor Cycling - I feel like this is one of the best triathlon-related purchases, in terms of value for money, that I have ever made!

66 mins.

Warmup: 15 mins. (5:00 keeping cadence at 90 rpm, 10 mins. pulling back on the up stroke ["i.e., 'scrape mud off your feet'"] without pushing down hard on the pedals on the way down)

Set 1: 4 x 4:00 standing in big gear (2:00 rest interval), zone 2/RPE 10-12/CP120

Set 2: 4 x 4:00 sitting in big gear (2:00 rest interval), zone 3/RPE 13-14/CP90

(Both at 65-70 rpm except during rest interval.)

Cooldown: 5 mins.

66 mins. total

Details via Garmin: avg HR 136, max HR 153 (avg HR for main set without warmup and cooldown was 141)

zone 1 (17:35), zone 2 (22:15), zone 3 (14:45), zone 4 (4:53)

Then just a very short swim, 700 yards total: 100 free, 4 x 75 kick-drill-swim stroke in IM order, 3 x 100 on 2:30 (IM easy, freestyle hard, IM easy)