August 19

6:30 am Penfield beach swim: 1.5 miles, I pushed a little harder, made a little better time. Coach Den recommends that I not push too hard on the swim, saving the energy for things I do better. I hope to manage about 35 minutes on the swim, then go all out on the bike, and suffer through the run. Just my way, and my relative strengths. I keep being surprised anew by the fact that the swim is now at least neutral, and next season may become a strength if I work with a coach this winter.
Afternoon Bike intervals. 7 x 1 min, 1 min. rest; 2 x 3 min., 3 min rest. I hate intervals, but Katie tells me "Dad, everyone hates intervals." Duly noted. Everybody also agrees that they are an excellent training tool that teaches the body to resist lactic acid buildup. So, these two hard weeks will include two interval sessions in bike & in run. Not something to look forward to.