Swim
  • 46m 23s
  • 1725.00 yards
  • 02m 41s /100 yards

Breaststroke recovery swim with fins, followed by the hot tub.
Obviously my Garmin miscounted my laps somewhere, since I definitely got out on the same side of the pool as I got in, I don't know where that extra 25 yards came from. At any rate, a nice swim. It felt good to focus on something different, especially a more lateral leg movement. Toward the beginning my fins were digging into my feet a bit, and I was wondering if I'd be able to swim with them for 45 minutes, but as I focused on my form, the fin irritation went away. Seems it was all mental!

  • Calories out: 2026 From lifestyle:1725, From activities:301
Bike
  • 1h 30m 17s
  • 18.33 miles
  • 12.18 Mi/hr

So remember last week when I talked about the wind? I was wrong....THIS week was windy. I did the exact same 18.3 mile ride, but it took me at least six minutes longer today, all because of the wind. 20 mph, gusting toward 30. At one point I was going flat out downhill and barely cracked 18mph. There were times when then wind would start to blow me to the side! I've never felt anything like that before, and I'm so glad I got a truly windy training ride in before the race. I had a harder time grabbing my water bottle today compared to last week, although I did still drink on the go four times. It was so windy that it was hard to control my bike with just one hand, even for a moment. You never knew when the next gust was coming!
And of course, I had to have an embarrassing moment: went to mount and start up at a crosswalk, and somehow slipped and slid my leg through the frame, sending my water bottle clattering into the street. I'm just a menace on two wheels, really. Hopefully practice will make it better!
I also switched back to my bike shorts, since I don't really fancy wearing a one piece trisuit every weekend. Those shorts are really no good. Too many seams, and I was feeling the pain only 6 miles in. By mile 14, I was coasting and coming off the seat any chance I could get, just to get some relief. Those things need to get replaced with something more comfortable, stat!
It sounds like a lot of complaints, but I'm really glad this ride happened the way it did. Mentally it feels good to have had a tough conditions ride that didn't go the way I wanted, but I still got out there and got it done.
Nutrition: cream of rice with banana and peanut butter 5 hours before, fruit pouch 30 minutes before, then a chocolate milk after the transition run. Triberry nuun on the ride. Race nutrition testing. I don't want to eat during the actual race, so this worked well. I didn't feel tired or overly full. I didn't really care for waking up to eat and going back to sleep, but hey, I never sleep all the way through the night anyway. The cream of rice sat well.

Run
  • 09m 16s
  • 0.83 miles
  • 11m 10s /Mi

Wobbly bobbly jelly legs, but they predictably cleared about around 0.75 miles in. It doesn't get any easier, but I certainly know what to expect and how long it takes for the legs to come back after the bike.

  • Calories out: 2466 From lifestyle:1710, From activities:756
Bike
  • 44m 23s
  • 7.62 miles
  • 10.30 Mi/hr

Farmer's Market To and Fro on Peggy, with a pit stop at the ATM. I had another one of those moments where I almost didn't ride. It was getting a bit later than I wanted (the eggs run out quick) and I almost drove. So so glad I got out. I am still so surprised at how much fun I have every time I get out on my bike. I picked up strawberries, turnovers, and a dozen eggs. All of this, by the way, was in the beautiful sunshine. I peeled off my hoodie before setting out, and a good thing, too. I was dripping with sweat after walking around the market, which was surprising since it wasn't too hot. Maybe I should have worn shorts.

  • Calories out: 1972 From lifestyle:1725, From activities:247
Swim
  • 56m 37s
  • 2400.00 yards
  • 02m 22s /100 yards

200 swim/ 100 single arm
200 pull/ 100 back kick
300 pull :30 (easy/med/fast)
2x50 :30 RACE!
300 pull build :30
2x50 :30 RACE!
300 swim (50 nonfree/100 free - repeat)
2x50 :30 RACE!
300 easy
4x25 :15 (odds Tarzan/evens underwater recovery)
cool down 50 kick/150 swim

Such a tough workout! The mix of sprinting 50s and 300 is a lung burner for sure! My fastest 50 was a 0:49.3, and out of the 6 I was sub :50 5 times, so that's good. But man, the 300 swim with the non-free alternating with free was exhausting.
I didn't have the best headspace this workout, either. I have gotten myself so caught up in times and trying to improve that I really haven't been having much fun in the pool. I'm all for chasing goals, and of course I want to get faster, but lately it just hasn't been any fun. I think I need to take some pressure off myself and go back to enjoying my workouts.

Run
  • 35m 49s
  • 3.01 miles
  • 11m 54s /Mi

I haven't run in the sun for so long. I forgot how sweaty I get....gross. I could tell I was pushing too hard on the hills, but I just can't help myself! I'll keep running by feel through the summer, then do some LT testing in the fall/winter and see where that gets me. For now, I just want to run. And look at this: middle distance run of the week up to three miles! Who would have thought it?

  • Calories out: 2431 From lifestyle:1712, From activities:720
Run
  • 44m 04s
  • 3.65 miles
  • 12m 04s /Mi

Long run in the fog and mist/drizzle. I was never sure if I was sweating or my face was wet from mist. The Pimmit climb is tough, of course, but again no pain in the calves or achilles, so happy about that. In fact, everything felt pretty good except for my shoulder that I slep on funny. That'll likely need a shower to get the crick out.
Yes, HR was high, but what are you gonna do? I like running up the hill too much to walk it!!

  • Calories out: 2052 From lifestyle:1725, From activities:327
Swim
  • 56m 24s
  • 2400.00 yards
  • 02m 21s /100 yards

600 warm up (100 swim/50 kick - repeat)
300 pull (breathe 3/5 by 50)
4x50 :10 (fast kick/sailboat drill)
4x50 :10 (ankle buoy)
4x50 :10 build
4x50 :10 strong
100 easy back
300 pull (breathe 3/5 by 50)
fun cool down: 50 Tarzan/50 dog paddle/200 choice

I love this workout. It has a nice mix of stuff, never feels like it is dragging, and challenges without being demoralizing. That said, my best 50 was still only 0:49.9, so I really do seem to have gotten slower since the winter. Ugh! I know it is common to improve in one discipline and struggle in another. I guess after a year of big gains in the pool, I'm seeing evidence of that now. I'm improving on the bike much more now. All things in time.

Bike
  • 53m 04s
  • 17.27 miles
  • 19.52 Mi/hr

Listening to The West Wing Weekly podcast, then watching most of the next episode of The West Wing.
I had a plan of 2:15 in each gear, starting small ring and working my way up. All went well until I got to big ring little cog, then whoa baby was I sweating buckets. I know I probably don't work hard enough on the trainer, so it was good to get out of my comfort zone. That said, my legs felt toasted and the last ten minutes were a struggle. If only trainer speed was in any way related to road speed, am I right?

***
My work computer is not opening files. Of course this happens on a day when tons of orders and quotes come in, and I have a client report due. Deep, cleansing breaths. And chocolate. :)

  • Calories out: 2618 From lifestyle:1707, From activities:911
Run
  • 26m 15s
  • 2.08 miles
  • 12m 37s /Mi

Ooof, kind of a tough start. The soreness in my calf, groin, and butt from Sunday was making itself known. I stayed in the apartment complex, which seems to work well for Tuesday short runs. Times were slow, but my breathing felt good. Just checking off an easy run!

Sport
  • Stretching
  • 10m

Post run stretch. Oh man, tight hammies!

  • Calories out: 1945 From lifestyle:1727, From activities:218

Atlantia's Training Log


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