So today was another beautiful day in Clermont, Fl. It was a day focused on the run and a solid pool session.
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| Dave H., Me, Phil, and Dave S. after the run. |
Up first today was a hard interval run on the red road (ie. clay). It made for a slower run due to the fact that we were running on unpacked clay/dirt. The workout was 15min warm-up then 3 x (3min @ 10km pace, 1min easy, 2min @ 5km pace, 2min easy, 1min @ faster pace, 3min easy) and finally another 10min or so for cool down. I ran with Phil, Dave S. and Dave H. Phil was clearly the fastest of our bunch and his hard trg is clearly paying off. My speed is definately not where it should be, but given that I have done virtually no intervals since Kona, that is expected. Everyone seemed to enjoy the run as it was different and apparently running on the red road is a traditional for this camp.
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| Pre-swim photo of the team. |
After an early lunch and a nap we headed to the pool for our swim at 1300hrs. Today's focus was on good form with a main set of 9 x 300 (for the faster folks) and 9 x 250 for us slower folks - 1 to 3 pull, 4 to 6 swim progressive, 7-9 pull. It was a great workout. The advantage to swimming with such an experienced group is everyone is happy to point out little tweaks to improve your stroke.
The last workout of the day was an optional easy bike ride of 30-45min. I elected to opt out as I felt my legs could use a little extra rest.
Some rest and then onwards to another day of fun!
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