300 w/u
100 kick
100 pull
100 choice (down ftd, back flip n hold)

200 moderate easy
250 last 50 moderate hard
300 last 100 moderate hard
350 last 150 moderate hard
350 first 150 moderate hard
300 first 100 moderate hard
250 first 50 moderate hard
total = 2600

Interesting workout because they were setting up for a high school championship meet (NCHSAA State Championships). They had timing stuff in the lanes that we usually swim in so we were at the other end of the pool. No biggie. Then the lights got brighter. Then the lights got even brighter. Then the scoreboard no longer showed the time of day but test results. Then all of the high school teams started to pour in.

Indoor cycling class at CSH

Spin class with DeShon. Starting next week the structured class portion will be 5-6:30.

Treadmill run after the bike. 3 x 1 minute strides with 30 seconds between.

Imported from API

After work walk with Emma. It was sunny and near 60 out and still light so we walked :-)
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Post run stretch n roll at the gym

After work walk with Emma. It was sunny and near 60 out and still light so we walked :-)
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Post run stretch n roll at the gym

I am so pissed off at my gym right now.  They posted a new schedule that makes it darn near impossible to swim after work.  Arg! 

I spoke to the aquatics manager at the gym and she said that all Lifetime Fitness gyms in the country are getting kids swim teams. These teams will take over most of the lap pool most weekdays in the late afternoon/early evening limiting the ability of adult members to use the lap pool at this time.  This is a year round program.

400 w/u
9 x 50 drills (2 drills, 1 kick)
single arm
catch up
dog paddle
switch kick
finger tip drag
power stroke = 850

3 x 100 descending @ 15
200 pull @ 30
50 fast kick @1
3 x 100 descending @ 15
200 pull @ 30
50 fast kick @1
100 c/d

TAC-OSB Masters Part 2 One of those 100s was in 1:01.5 which is a personal best 400 w/u 9 x 50 drills (2 drills, 1 kick) single arm catch up dog paddle switch kick finger tip drag power stroke = 850 3 x 100 descending @ 15 200 pull @ 30 50 fast kick @1 3 x 100 descending @ 15 200 pull @ 30 50 fast kick @1 100 c/d

Museum Park / Reedy Creek

15 minutes at half marathon pace mid run

Pre-swim core routine. We ran long today!

Imported from API

Early morning walk with Emma. Brisk out!

Nice run! Today's assignment was a two hour run with 30 minutes at half marathon pace.

The only bad thing is that my orthotics were redone due to blisters. I picked them up on Tuesday and broke them in Tuesday - Saturday by increasing wear each day (per instructions). I wore them on the run today in the hopes that I can wear them in Myrtle Beach in two weeks. But... blisters. Poo.

6 5 4 3 2 1

600 w/fins
500
400
300
200
100 pull

02/02/2013 Cary, NC

CX ride in Umstead

Doug called off the road bike ride which was fine. I told him that I'd be there unless he let me know otherwise before 9:00. At 8:30, he wrote, "Due to freezing cold tempertures, we are going to cancel the 9:30am ride." This time of year I drive the bike to the shop to meet up with everyone so I loaded up the cross bike instead of the roadie and headed to Umstead instead of the shop. Fortunately, I remembered to change to the mtb shoes in my bag! It was 27 or 28 degrees when I started my ride.

Overall the ride was nice. I did two laps and briefly considered a third lap before deciding that I wanted to feel my feet again!

Imported from API

Incident free early morning walk with Emma. I wore the new inserts on the walk today.