Run
  • 42m 48s
  • 3.21 miles
  • 13m 20s /Mi

So nice out. Sunny, low 60s, and not humid. I could do with more runs like this! My shorts were a bit of a mess...I dragged out some regular running shorts with pockets to see how I liked them. They rode up the entire time, and I remember now why these were banned to the back of the drawer. Back to my chafe free compression shorts.

Strength
  • 45m

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

The ankle/foot routine isn't easy, but it is getting easier. I had some issues during the back planks with my elbow sliding out from under me. It felt like the mat was sticky....and I really didn't want to think about that too much. Ew.
Myrtls also starting to be routing and feeling more comfortable. Next week the routing moves to the next level!

  • Calories out: 2242 From lifestyle:1713, From activities:529
Swim
  • 1h 07m 27s
  • 2286.00 meters
  • 02m 57s /100 meters

3x300 :60 (some BR, some back, some pull)
4x50 :30 drill (catchup, Tarzan)
4x100 :45 (breathe 3/5/3/5 by 25)
3x [100 swim strong:20, 50 kick hard :20, 50 EZ swim :60]
3x100 :30 (swim/kick by 50)
100 cool down

Okay, so I'm going to need to start getting to the pool earlier. Now that my workouts are heading towards 1:10 timeframe, I need to get IN the water at 7am, rather than pull into the parking lot then. By the time I walk in, check in, get through the locker room, etc...the minutes just add up.
I still don't know about the R1s. The visibility is so nice, and I want them to work so badly because of that. But I just don't think they suit my face. I didn't have any leaking today, but because they don't have an adjustable nose bridge, they just aren't quite the right width, so things aren't sitting as nicely as I like.
Also...I barely remember anything else about this workout. That's a bad sign, when you think more about the equipment than the technique or effort. :(

Bike
  • 1h 00m 07s
  • 17.88 miles
  • 17.85 Mi/hr

On a whim, I decided to try to do a trainer LT test. I wasn't feeling confident about my cycling zones, and now that I have more structured workouts, I wanted to make sure I was doing them to the best of my ability.
I don't think I was as successful with the cycling LT test as compared to my running one. Maybe I'm not as good at pacing myself, or even pushing myself. At the end of my run test, I felt completely spent. With this cycling test, I feel like I could have kept going a little longer. Even so, I'm glad I did this. Looking forward to doing another in about six weeks, and hopefully being better at it.

__
Still waiting to hear about the background check for J. He actually passed the internal one already, and now they're doing the external one. He has a provisional start date with them, but I'm not counting any chicken yet.

  • Calories out: 2810 From lifestyle:1702, From activities:1108
Run
  • 32m 52s
  • 2.49 miles
  • 13m 12s /Mi

Ick...humid. My calves are still tight from Saturday's big effort. Getting going was tough, but it never really hurt. Just...tight. Z2, so I was walking up most of the hills. Feeling good about this. The trick: change my Garmin display to only show time and HR (no distance or pace.)

Strength
  • 44m

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

I felt like I had forgotten something, since I was in and out about 5 minutes faster. Anyway, as usual the ankle/foot routine is challenging from a balance perspective. The planks are maybe the tiniest bit easier, except for the back plank....which is crazy hard for me still. One more day of this routine and then next week I move up to the next level!

  • Calories out: 2175 From lifestyle:1716, From activities:459
Swim
  • 1h 08m 32s
  • 2286.00 meters
  • 02m 59s /100 meters

300 swim
200 pull
100 kick
12x50 :30 (kick, drill, by 25)
4x100 swim :60
8x50 :15 (drill, swim, by 25)
4x100 pull :30
100 c/d

I wish I'd made the decision earlier in the workout to cuts the rests in half. :30 after a 50 and a full :60 after the hundred was eating up so much time. Even with cutting the rests, I got out of the pool later than I wanted, and skidded into work a couple minutes late.
Workout wise, I concentrated on really reaching and extended my forward warm, which is turn had me noticing my rotation.
Thoughts on the R1 - I think about them all the time. If I get them set, they stay for awhile, but then too many waves or whatnot seems to push them off the right side of my face and I get leaking. I will try tightening them down a bit more and see how that goes. If it doesn't work....I guess I'll have some R1s to pay forward.

Bike
  • 1h 00m 06s
  • 18.28 miles
  • 18.25 Mi/hr

Trainer.
10 min warm up
15 minutes RPE 7/10
10 min recovery
15 minutes RPE 7/10
10 min cool down

***
J got another job offer this morning! I only have a few texts, so no details. Still, having two offers on the table is very good news. :)

  • Calories out: 2816 From lifestyle:1702, From activities:1115
Bike
  • 1h 38m 22s
  • 18.65 miles
  • 11.37 Mi/hr

60-65 degrees and sunny. 822 feet of gain.
This was supposed to be a nice easy ride, what with yesterday's LT test. I decided to head east on the W&OD, and, on a lark, thought checking out the Custis Trail where it intersected would be fun. I had heard that it had very few at-grade crossings, and that's always what's annoying about W&OD. Well, it turns out that Custis has a lot more climbing. There are a few blind curves, and suddenly you're going up up up. More than once I got caught in the wrong gear, and found myself muscling my way up. In the beginning I couldn't even appreciate the downhills, because I was riding into the rising sun. Since I was doing an out and back, that wasn't a problem after the turnaround, and it was a lot more fun. There was a moment of sheer panic as I found myself heading down a very steep S-curve. I've never done anything like that before, and I thought I was going to eat it. I arrived at the bottom safe and sound, though! Coming back up it was tough, but not as hard as I thought it would be. On two occasions I had to walk my bike, which I've never had to do before. One hill was just too darn steep, and I ran out of gears. The second was when I dropped my chain and couldn't get going again on the uphill.
I actually dropped my chain twice, and I'm starting to think it is absolutely user error, but I don't know what I'm doing wrong. Each time I've been shifting from my middle ring to the tiny one up front, and the chain drop down next to the frame. I need to figure out what I'm doing.
My return trip was uneventful, although I did find myself amidst a large group of families on the W&OD as I approached Falls Church. Maybe some kind of family fun race? There were a lot of people, and since they were taking up most of the trail, those of us not participating had to slow way down. Not that I minded...it was supposed to be an easy day.
Nutrition: What with the climbing and blind braking, I didn't really get to practice drinking the way I wanted. Maybe once or twice? I did get down most of a bottle of Skratch lemons & limes (yummy and not too sweet) and a strawberry cereal bar (generic brand Nutrigrain) when I paused at the turnaround.
Overall: A teeny bit of back pain, some slight undercarriage soreness, two dropped chains, and some unexpected climbing = still a fun day in the saddle. Well worth the early alarm clock to get out and beat the heat.

  • Calories out: 2258 From lifestyle:1710, From activities:548
Run
  • 48m 02s
  • 4.42 miles
  • 10m 52s /Mi

LT field test. I didn't puke. I did get a max HR of 193, which sounds kind of freaky high, but I feel fine. To each heart their own, right? I can only see lap speed and distance on my mobile app, not average HR, so I'll have to wait until I'm sitting at a computer to figure out my zones.
I think I paced it okay. I may have started out too fast, as I felt myself fading in the last few minutes. I had to walk for a couple minutes after the test was done, then ran (jogged? trotted?) The final few blocks home.

  • Calories out: 2170 From lifestyle:1724, From activities:446
Swim
  • 53m 16s
  • 1828.80 meters
  • 02m 55s /100 meters

300 warm up
4x75 :30 (kick, drill, swim by 25)
6x50 : descend 1-3, 4-6
200 pull :20
150 build :30
100 fast :60
50 sprint
100 recovery
400 (kick, swim by 50)
100 cool down

Forgot my nuun bottle on the counter when I left the house, so I did this swim, showered, and drove to the office before I could have anything to drink. Do not recommend!
I had a bit more leaking from my goggles, but none of the headaches from earlier in the week. So headaches are likely tension from work. Leaking...I was fussing with adjusting my straps a bit, so perhaps once I get the fit dialed in, I'll be okay. It is mostly when I push off the wall. And finally, my swim cap kept coming off. Such a comedy of errors. At least it was a shorter/recovery swim. I haven't even analyzed any of the data...not sure I'm going to. Just getting it done!

Sport
  • Foam Rolling
  • 25m

Full body, lots of attention on calves and thighs. I'm happy to say that it didn't hurt as bad as last week. I need to keep this habit up!

***
Sigh: Brexit. J is an English expat with a Scottish mum. He's pretty upset. Is this going to impact the peace in Ireland? Will Scotlands second ref for independence actually pass? If it does, will J pick England or Scotland as his country of citizenship? What does this mean for Europe?
So far, the only silver lining is that if you've been eyeing something British to buy, snap it up now, because the pound is so weak.
Good news! A job offer for J, pending a background check. Its possible that the 10 month unemployment may soon be coming to an end. Fingers crossed, but it out in the universe, and think happy thoughts. :)

  • Calories out: 2082 From lifestyle:1734, From activities:348

Atlantia's Training Log


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