Rollers/Run Brick & Lunchtime Swim

Two workouts complete today.

Workout 1
1 hour 15 minutes on rollers followed by a 1.4 mile run.  This mornings roller ride was conducted mainly in HRZ 2 with a few spin-ups followed by a sprint.  The details of the workout:

W/U
5:00 - cadence of 90 rpm
5:00 - steady @ 90 rpm
6:00 - 53x17 @ 90 rpm
1:00 - recovery

M/S
6 times thru
   5:30 - 53x19 @ 90 rpm w/last minute @ 53x17 @ 90 rpm
   0:30 - 53x19 Sprint @ >100 rpm
   2:00 - 53x19 @ 85 rpm

C/D
5:00 - slowly reducing gearing

Off the bike and then a short little run around the block for 1.4 miles @ 8:15 pace.

Workout 2
1600 meter swim with the main set being 6 x 150m repeats with 25 sr.  Each set was between 2:40 and 2:49.  The complete workout was as follows:

W/U
100m breathe every 3 strokes - 30 sr
100m breathe every 6 strokes - 45 sr
100m breathe every 4 strokes - 35 sr
100m breathe every 5 strokes - 40 sr
100m breathe every 3 strokes - 30 sr
100m breathe every 7 strokes - 45 sr (This was tough to make it 100m)

M/S
6 x 150m repeats w/25 sr  (Each set was between 2:40 and 2:49).

C/D
100m easy.

I definitely need to work on my consistency at 150 meters.  I did well at the 100 meters keeping the pace on track.  I wonder how much of my discrepancy was because of someone in the next lane and I would either try and catch up or slow down.  Not sure but a good possibility.

Happy Training Everyone