Bike

• 2h 00m
• 20.00 kms
• 10.00 KM/hr

This was epically deflated! 3 flats today- I had 2 and John got one. eek. too bad- I was looking forward to finally peddalling with Adam. Hwoeve,r I realized we would not make enough mileage in time, so I will ride long tomorrow.

Run

• 38m
• -----
• -----

Did my interval workout today, instead, at Elk Lake in a bit of afternoon heat- which is good.

10 minute warm up
10 x 1 minute sprints, with 1 minute recovery.
10 minute cool down

Weird- on the 10th, I turned a corner after 27 seconds, saw a hill and stopped abruptly and assertively. There was nothting taking me up the hill- some weird barrier. So I walked 10 seconds, got mad at myself for stopping, and then made myself sprint the remaining 33 seconds. Why did I stop? What is the psych behind that and what is a constructive way of facing it? (while I know it should be obvious: keep going!, I'm quite troubled by it....)

Swim

• 23m
• -----
• -----

OKAY! I got to whip out the wetsuit today! YAHOO!

soo great.

and it wasn't has horrificly freezing as I thought it would be. My feet didn't hurt at all- the water was pleasant,.

I felt panicked in the first minute, but I think it was my lungs just managing the shock. AFter that it was the greatest swim too. I could feel a difference from all the work I've done in the pool this winter. YIPEE!

Bike

• 1h 26m
• -----
• -----

My Thumbs are swollen! My thumb nails ached mega on the cold morning air at 5:30am- I love that the sun is up!

I did the hill work-out today, finding that the Cedar ride on Tuesday's makes for a good 1:15 intense ride.

20 minute warm up, 5 x 4 minute hills up Sth Shawnigan Lake Rd. I found that it was less intense on my HR when I remained in a harder gear and muscled up (more lactic-ky) while in the high cadence granny gear it was more tiring through my respiration.

Bike

• 1h 13m
• 33.00 kms
• 27.12 KM/hr

Run

• 04m
• -----
• -----

So much for my brick- i had dinner to suddenly factor in there so I tried to train b-4 coaching but then the time was up- so I ran to tutorial after my bike... i figured with the extra brief case slung over my shoulder I earned the extra 30 seconds to make it 4 minutes!

Strength

• 1h 20m

Upper Bodyweights, core, glutes, STretching,

Run

• 2h 06m
• -----
• -----

It was awesome- out to the Tressle and back and then out to Sth Shawnigan Lk. Rd. Flat, soft trail, great friends to run with.

Sat in the lake after- its co-o-old! very effective. And ate mango. we kinda looked like kids, sitting erect in the lake, just hanging out- cold, but not moving except to eat, and any effort to chat was sort of stiffened with the frigid numbness in our legs.

I do'nt think i'll forget that moment for a long time. I wish a private camera could capture that, and many moments, for a journal. Then I could look at it post- iron-man-frenzy when I am ready to digest all the incredible moments. Like doing laundry, and finishing a work out, eating and then going straight to preparing my bottles and nutrition for the morning work-out....its a really exctiting time in our lives.

Only 5 minutes above Zone 3- is that good- or should runs be above that?
time for bed.

Swim

• 1h 25m
• 3500.00 meters
• 02m 25s /100 meters

350 warm up
4 x (100kick 100 pull)
2 x 1000 (19:34/ 19:55)
350 cool down.

Wow- I don't really know how to be faster in the pool- I worked pretty hard. But in the same way, my HR was only 110 after the 2nd set- should I just be revving it up a notch? I'd rather not swim a 40 minute 1/2 Iron swim... but its looking that way)

Bike

• 1h 16m
• 40.00 kms
• 31.58 KM/hr

Good ride. It was nice to get going again.

I lead the pack up the first set of hills and found my heart rate good and high, I slung back to recover... and it took a while.

Swim

• 1h 10m
• 2600.00 meters
• 02m 41s /100 meters

350 easy
10 x 25 drill (worked on high elbow/ relaxed hand in recovery)
8 x 100 moderate (5 sec rest)
3 x 200 at V02 max (well, i maxed out more at the end with 45 sec rests)
Times (I find my swim times very discouraging...:
1st 200: 3:41.6
2nd 200: 3:39:7
3rd 200: it was the fastest, but I didn't lap my stop-watch...grumble.

10 x 25 kick
350 easy switching back and free.