Day 4 is a two-a-day with an AM swim and a PM run. Since I’m on vacation and Saturday is travel day, I decided to do the PM run Friday morning and the AM swim Saturday morning.
The run plan was a 10 minute warm up, 3 sets of 4 x 400m at race pace for #1-3 and easy for #4 with 45 second rests in between, and then a 5 minute cool down. Since I don’t really have a race pace that I know just yet, I watched my pace on the Apple Watch and tried to stay consistent. I ended up running the first 400 at an 8min/mi pace – too fast. After than I kept them between 8:45-9:05 through the rest of the workout. My easy reps ended up being half walk half slow jog. I used the Nike+ Run Club App for this workout to get the periodic time, distance and pace audio cues and to see my current pace on the watch at any time during my workout.
I didn’t really pay any attention to my heart rate during the workout, but you can tell by my average of 151 that it was not in zone 2! That workout kicked my butt! I got in a nice cool down by going for a 2 hour walk at the OdySea aquarium and a 2 hour walk at Old Town Scottsdale.
My Saturday AM swim was less than stellar after than run. I didn’t make any of my intervals and felt drained. I was in an outdoor pool at ASU, though, say I can’t say it wasn’t an enjoyable swim – just not one to brag about.
The plan called for a 300 warm up, 10×50 drill/swim, and a 200 cool down. I swam a 300 warm up, a 500-400-300-200-100 pull ladder with minute breaks, and a 200 cool down. I tried to hold a 1:40 pace which I beat easily on Monday but no doing after that run. Gotta a ways to go before I’ll claim to be in shape!