Bike: 10.5 miles in 35:00 @ 18:00 mph for 585 calories (on rollers)
Swim: 2,500 yards (50 laps) in 54:55 for 536 calories
Run: 4.64 miles in 45:58 @ 9:54 pace and 167/179 bpm for 705 calories

I had three good workouts this week, and each one had a small breakthrough.  First, on the bike, I had my first long ride on my new set of rollers.  When cyclists want to get a ride in but can’t go outside (e.g. too windy, too cold, too much traffic), they have two options.  They can ride a bike trainer, which attaches to the back wheel of the bike and creates resistance via fluid or magnets.  Or they can ride rollers, an alternative to a bike trainer where they have more freedom of motion but have to concentrate on balance a lot more. I tried out both options and decided to buy the rollers. They are so much fun to ride!  I’m sure I’ll be writing more about them in future posts. They’re actually quite hard to explain, but this YouTube video of a guy trying them out at a cycling conference is worth 1,000 words:

Second, I had a great swim this week. I got my own lane for almost an entire hour and I got to do some drills to see how few strokes I needed to get across the pool.  I was able to swim a length in 12 to 14 strokes—about 2  less than I was averaging last year—and in under 30 seconds per length for a mile straight. I found that my limiting factor was actually breathing.  I was breathing every third stroke, but as I reduced my number of strokes per length, and thus breaths per length, I was getting tired from lack of oxygen (as opposed to tired muscles).  When I started breathing every other stroke, I suddenly had extra energy and was able to “coast” between strokes a bit longer.  All that means my mile swim using an slow-but-efficient stroke should be consistently at or under 35 minutes, which would be great for me.

Third, I had my best run of the year. I only had 45 minutes to squeeze it in, but I decided to run it at race pace before the Texas Tough event happening tomorrow. Now, my run wasn’t a full 10K, but I did manage to run about 75% of the distance in just under a 10-minute pace.  If I could run tomorrow at that pace I’d be thrilled.

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