Numbers.

My workouts this past weekend were tough. Physically and mentally. Luckily it was the last real hard stuff before the Xterra Worlds. I do have some big swims on tap but most of the intense stuff is done.

On Saturday I ran in the Balboa Boogie XC 5k. Again, these races are always tough with a bunch of fast guys coming out. It rained on Friday night so the course was nice and muddy. Just for fun I decided to wear my HRM during the race just to see what my body would be doing while I was running pretty much as hard as I can. Here's the numbers:

5K (3.1 miles) XC race: 16:30
AVG HR: 196 bpm
MAX HR: 202 bpm

Mile 1: 5:05 (I actually ran by the guy calling splits at 5:01)
HR: 197 bpm
AVG HR: 191 bpm
Ascent: 40ft

Mile 2: 10:30 (lap: 5:24.4)
HR: 198 bpm
AVG HR: 197 bpm
Ascent: 20ft

Mile 2: 16:30 (lap: 6:00)
HR: 198 bpm
AVG HR: 199 bpm
Ascent: 40ft

I went out pretty hard, and looking back, probably too hard. Mile 2 was really tough, and mile 3 was a mud pit, but I did have a nice little kick over the last 1/4 mile. Overall I finished 10th once again. Later on in the day I got in a 2hr Mountain bike.

On Sunday I did a really tough brick workout on Fiesta Island. I warmed up with 4 easy small loops (10 miles) and then turned it up. I did 3 sets consisting of the following:

bike - 2 laps (2.5 miles each) HARD!
run - 1 Mile all out right off the bike
bike - 1 lap easy

Here's my splits (just the hard intervals, I didn't include the easy lap):

#1:
Bike (2 laps): 13:18
run: (1 mile) 5:34

#2:
bike: 13:59
run: 5:38

#3:
bike: 14:12
run: 5:34

This workout was extremely tough and I was still feeling the prior days race in my legs. As hard as it was I really enjoyed it and it's something I will do often in the future. I would like to get the "hard" bike splits down aroung the 13:00 and run around 5:15. We'll see when I do this fresh.

This morning I was back in the pool for a Masters session. I tacked some extra yardage and got out of the pool after 4700 yards.