Bike
  • 1h 05m
  • 18.00 miles
  • 16.62 Mi/hr

Ride to work over I-90. Was really sleepy and tired... But at about 9 miles, this guy started racing me and he was going to Microsoft too, so it was fun for the second half. We were about even and raced each other all the way in.

Swim
  • 55m
  • 2400.00 yards
  • 02m 17s /100 yards

Masters swim

Warmup: 300 S, 150 D, 150 K

Main set:
4x100 @ 1:45 (all at about 1:30)
400 IM order
4x100 @ 1:45 (all at about 1:30)
400 IM order

Cooldown: 200 easy

Swim
  • 1h 20m
  • 3600.00 yards
  • 02m 13s /100 yards

Triathlon swim

Warmup: 100 S, 100 drill, 100 P, 100 S

Main set:
200 P
2x100 build @ 1:50
4x50 NS @ 1:00
4x50 alt stroke/drill
200 P
2x100 build @ 1:50
4x50 NS @ 1:00
4x50 alt stroke/drill
200 P
2x100 build @ 1:50
4x50 NS @ 1:00
4x50 alt stroke/drill
200 P
2x100 build @ 1:50
4x50 NS @ 1:00

Cooldown: 100 P, 100 free/back

Run
  • 33m
  • 4.50 miles
  • 07m 20s /Mi

Quick loop around cap hill after I got home from work late. Work has been quite busy. I try to fit everything in the normal workday, but it's been challenging. Have had to stay late a few times now...

Bike
  • 1h 45m
  • 28.00 miles
  • 16.00 Mi/hr

Ride to work around the north end. Headwinds!

Swim
  • 53m
  • 2600.00 yards
  • 02m 02s /100 yards

Masters swim
Warmup: 200 S, 100 K, 200 P, 100 S

Main set:
4x200 @ 3:30 - all around 3:15-3:18
4x200 pull @ 3:35 - all around 3:20-3:22
4x50 kick/swim @ 0:60
4x25 Fast @ 0:40

Cooldown: 100 swim

Run
  • 57m 34s
  • 7.50 miles
  • 07m 41s /Mi

Lake Union Loop

Run
  • 34m
  • 3.75 miles
  • 09m 04s /Mi

St. Pattys Day Dash - ran with some friends, so didn't go for time. Started at the back of the fastest wave and it was a mistake. Lots of slower people to run around. Crowded the whole way. It was nasty freezing slush falling from the sky. Yuk...

Bike
  • 2h 00m
  • 40.00 miles
  • 20.00 Mi/hr

Spin on rollers. :-\

Was snowing/freezing raining the whole morning. Of course, right after I got done with rollers, it got sunny outside. Really windy though...

Bike #1
  • 25m
  • 6.00 miles
  • 14.40 Mi/hr

Warmup before the race

Bike #2
  • 1h 10m
  • 24.00 miles
  • 20.57 Mi/hr

Mason Lake Road Race

Conditions were miserable - freezing rain. Couldn't really feel my fingers and toes by the end of it - was worried that I wouldn't be able to hit the breaks fast enough if I needed to. Second lap was a bit faster and more interesting than the first with a few attacks. But no one was really too agressive and there was no breakaway. I think everyone was just being conservative.

There was a crash right in front of me with 1K do go. I managed to avoid it, but had to come to complete stop. A couple of my teammates went down and I hesitated for a bit but then just went on - that's what support car is for. That cost me 30 seconds or more in my finish time. Don't know how I placed, but it wasn't good - I got behind the main bunch after the crash...

Jennifer and Sabrina showed up at the finish just a bit later - they seemed to be ok although a bit shocked.

Run
  • 52m
  • 6.00 miles
  • 08m 40s /Mi

Easy run on Eastlake. Legs a bit tired from the track workout still and need to save them for tomrrow

golilia's Training Log


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