Swim
  • 1h 03m 46s
  • 2286.00 meters
  • 02m 47s /100 meters

400 warm up, kick every 4th 25
8x50 :30 (drill/swim by 25)
4x25 :20
4x50 :30
4x100 :45
4x50 :30
4x25 :20
6x75 pull @1:30
1x150 (100 ALL OUT, 50 EZ)
100 cool down

New suit today, new goggles, and a very tired me. The suit is a new TYR polyester grab bag suit, and I lucked into some decent looking red flames. For goggles I splurged and got some ROKA R1s. They feel pretty good. Nothing magical...I was having some headaches and jaw pain during my swim, but I've been feeling that for a couple days, so not sure if they're related. The visibility is incredible with them, though! As for being tired, I don't know. I'm tossing and turning a bit, so maybe I'm just running a bit on empty.
For drills I did half catch up and half fist. Right around the 75 pull sets is when my shoulders started to complain, and I was losing my form trying to get enough rest on 1:30. I switched it to 1:35 to I wasn't getting sloppy. As for 100 all out, right at the end of the workout....no. That did not happen. Is anyone surprised?

Bike
  • 1h 00m 02s
  • 18.01 miles
  • 18.00 Mi/hr

Katie Archibald's Points Sprints workout
10 min warm up
4x (30 sec Z5, 4 min Z3, 30 sec Z5, 5 min Z1)
10 min cool down

Getting the HR up in 30 seconds is tough...it's more like a 9/10 effort, then float into a sustained pace before the next sprint. It starts out okay, then by the last set I was really cooking. Tough, but I would enjoy doing this workout again. An hour flew by!

***
Interview for J yesterday and another one today. I guess when it rains, it pours! He's traded the stress of "no one will even call me back" for "omg I have so many interviews, what if they all hate me." At this point I feel like he's sure to get some kind of offer, the only question is, will it be a good one? Here's hoping!

  • Calories out: 2786 From lifestyle:1703, From activities:1083
Run #1
  • 29m 45s
  • 2.13 miles
  • 13m 58s /Mi

72 and quite humid. I thought it was going to slay cloudy, so I didn't bring my sunglasses, and then of course the sun started peaking out. Zone 2 running is humbling. I turned the alerts on my Garmin, and got buzzed at for every hill...so I walked my HR back down. This weekend I'll do an LT test and see how far off these estimates are. With the humidity, I'm not actually surprised at my pace. It can only get better!

Run #2
  • 29m 46s
  • 2.13 miles
  • 13m 58s /Mi
Strength
  • 48m

1/4 mile walk warm up
ankle/foot routine
pedestal 1
myrtls
1/4 mile walk cool down

By the time I get to the end of the ankle/foot routine, I am really feeling it. My balance needs some work.

Sport
  • Device Upload
  • 48m

Imported from Garmin GarminConnect

***
Zone 2 fail...I just doubled checked my watch settings, and I had it beeping when I hit the top of Zone 3, not 2. Whoops! Fortunately I get to try again on Thursday...then LT testing on Saturday. I'm sensing a lot of walking this summer.

  • Calories out: 2615 From lifestyle:1694, From activities:921
Swim
  • 1h 01m 46s
  • 2286.00 meters
  • 02m 42s /100 meters

500 warm up
5x100 (kick, swim, thumb drag drill, swim by 25) :15-:25
3x100 pull @2:00 (negative split 50s)
6x50 @60 pull strong
4x100 swim @2:00 descend
4x50 @1:05 (3/5 breathe by 25)
4x25 @60 shooters (streamline and kick, then easy)
200 cool down

First swim of 2500 yards, and first swim of over an hour. Milestones: I'm checking them off! This workout was very challenging, as it also marks the first time I had a series of sets where I left at a particular time, rather than specifically counted out my rest. By the time I was getting to the last sets of 100s, I was getting barely 5 seconds of rest.
I did get my negative splits on the 100 pulls, but didn't have success in descending my 100 swims. Guess I need to file this workout away to try again sometime!

Bike
  • 50m 02s
  • 15.01 miles
  • 18.00 Mi/hr

Trainer - 20/40 Sprints
10 min warm up
3x (5x 20 sec all out, 40 sec rec) + 5 min easy pedaling
10 min cool down

These sprints started out deceptively easy, but the longer you go, the harder it gets. Not as big of a sweatfest as the LT or even Aerobic Intervals, but still working hard all the same.

  • Calories out: 2722 From lifestyle:1706, From activities:1016
Unscheduled rest day. I moved out to the couch to sit for "just a minute" this morning, then suddenly I had massively overslept and needed to hustle to make it to Father's Day at my parents' house. While it never feels good to miss a workout, it felt awesome to spend a great day with my dad. :)

  • Calories out: 1737 From lifestyle:1737, From activities:0
Run
  • 29m 36s
  • 2.30 miles
  • 12m 52s /Mi

70, sunny, and humid. I can only imagine what it will be like later in the summer! I slowed way down b/c of the heat, and decided to have a nice easy run. Besides feeling like a slowpoke, it was good. I do havea scrapped up tow on my left foot...guess I need to tape it up to prevent it rubbing in its neighbor? Or maybe some extra Aquaphor?

Sport #1
  • Stretching
  • 10m

Post run stretch

Sport #2
  • Walking
  • 55m

Imported from Garmin GarminConnect

I didn't set an alarm, and now do not have time to ride Peggy to the market. Instead it is time for adulting: grocery store, get car fixed, etc. Such a pretty day, it's a shame. Alarm next time, for sure.

  • Calories out: 2148 From lifestyle:1711, From activities:437
Swim
  • 44m 20s
  • 1371.60 meters
  • 03m 14s /100 meters

200 warm up
6x50 2x(kick, drill, swim) :45
6x50 2x(back, breast, free) :60
6x50 descend 1-3, 4-6 on 2:00 (really....on 2? I might as well move to the pool and live there)
300 as 2x(50 kick, 100 swim)
100 cool down

I did not want to go to the pool this morning, but told myself to go b/c it was active recovery day during a rest week, so it would be a short swim. Sara McLarty's workout had other ideas, as it included so. much. rest. 50s on 2:00?! I also forgot to hit start for my warmup, so Garmin only recorded 1100 yards and 44ish minutes, so who knows how long it really took me to cover 1500. As for the swim itself, I just wasn't feeling it today. My back was feeling a bit off, I was tired, and mostly I just let my bad mood spoil the workout. Bah, at least it is finally Friday!

Sport
  • Foam Rolling
  • 30m

Whole body, including hips. My calves were tender, but everything else felt pretty good. My quads and inner thighs need more work next time.

My hip is still a bit sore, but feeling much improved compared to yesterday. My calves are far improved! Hopefully if I keep up with the strength work, I won't have to learn those tough lessons again.

  • Calories out: 2013 From lifestyle:1725, From activities:288
Run
  • 23m 04s
  • 1.79 miles
  • 12m 53s /Mi

Wow, just rain already! The humidity was so thick that my fingers kept sticking together. My calves felt like iron ropes at first, then the started loosening up, just in time for the run to be over.
I am going to do an LT test maybe this weekend or next, whenever school lets out so I can use the track. I think I'm ready.

Strength
  • 50m

1/4 mile walk warm up
ankle/foot routine
pedestal 1
myrtls
1/4 mile walk cool down

My right hip was really cranky all day, and doing the myrtls was tough.

Sport
  • Stretching
  • 11m

Post run stretch. Groin and outer right hip are tight.

***
Holy DOMS, Batman! Calf raises are part of my ongoing prescription from the podiatrist to keep the ankle injuries at bay, and I think I went at them with a bit too much gusto on Tuesday. I was kind of sore yesterday, then last night I tried a bit of massage and was wincing and crying like a baby. This morning they are so tender. None of this is bad pain, mind you, just the kind that reminds you that you should have been paying attention to this kind of thing months ago. Building bulletproof ankles doesn't happen in a day.
J had a phone interview yesterday that went well, and he has another in person interview today. The phone interview was for a job that would pay really well, and he really wants. The in person one he feels he will likely get offered, it isn't as much money, and just generally isn't as good. Either way, hopefully this is a string of good luck for him. I'm cautiously optimistic.

  • Calories out: 2196 From lifestyle:1720, From activities:477

Atlantia's Training Log


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