OK, so I was SUPPOSED to be up at 4:30. Well last night I set my alarm clock for 4:30AM, but dumba$$ forgot to actually turn the alarm ON. SO at 4:15 Cathy happened to roll over and thought I was supposed to up at 4:15. I told her no, my alarm is set for 4:30. Well 4:45 comes around and Cathy gets up to use the bathroom, and wakes me up like hello, you didnt turn your alarm on. And this isnt the first time I have set my alarm and forgotten to turn it on.
So since I had laid everything out and my bike was already on the trainer, I was able to get up and get on the bike in like 5 minutes. Instead of 90 minutes, I ended up only being able to do 75. In 75 minutes i did 30.94 miles for an average speed of 24.7 mph and an avg cadence of 78.I pushed the big chainring the whole time with my trainer set to the highest possible resistance. My legs felt really good.
This evening I hit the pool for a total of 1900 meters. The main set was Fartlek intervals 6*150 (50Easy/25Hard). It felt pretty good, though my shoulder is bothering me again. I may skip Friday's swim if it is still bothering me.
Tomorrow I will be up at 5 for an hour run with short sprint intervals.
As an asthmatic, I am especially succeptible to smog. For those that know, Atlanta has a smog problem during the summer. Every day, an air quality index number/color code is released. Code Red is considered Unhealthy and Active children and adults, and people with respiratory disease, such as asthma, should avoid outdoor exertion; everyone else, especially children, should limit outdoor exertion. The smog levels get worse as the day goes on, so the best time to train is before dawn.Here is some more info on smog and the various levels.