Trainer:
20 min. z2
5x(1'@ LT/2' recovery)
10 min. z2/cool down

New position on the bike feels much better.

3x100
200 side
50 ez
200 fist
50 ez
200
50 kick
3x100

Marianne and I went to the pool...I was shocked it was open on President's Day. There must have been 20 kids in there going crazy. It made me very thankful for my T,TH morning swims. Just a fun practice...nothing special.

Whitemarsh Rd. loop. Felt very strong. Either my sensors were off today or I need to redo an LT test. My HR settled in at 162-163 which is 4 beats over my current Z2. RPE was in the moderate range and breathing was easy and totally in control. I felt great and had plenty left in the tank when I finished. Max HR was <1 min. on a steep hill just before finishing.

Spent the day in Annapolis getting Marianne a new pair of running shoes and her new bike.  She ended up going with a 2005 Trek 5000...a sweet ride!  I'm going to be drafting off her all summer!  They had to order it so I guess we'll go back over next Sunday to pick it up and get her fit.  I also ordered a double wireless Cateye computer for my bike...I can't wait to get that on!

It felt good to get a nice run in after being in the truck all day running around.  Chilly when I turned home into the wind, but I was dressed perfectly for it.

Trainer - easy Z2 before heading to Cambridge to help Bobby on the house. Don't have a computer on the bike yet so I don't know how far or how fast. Just taking it easy and adjusting to the aero position.

Probably a rest day today or a very easy, short run.  I've got an appointment at the bike shop to finish up the fit on my bike.  We're also coming back over to A-town tonight to do some bike shopping for Marianne - she's getting a new bike too which I'm psyched about.  And we're getting a trainer to get us through the next several weeks until the weather breaks.  After my ride yesterday, I think I need to get off the spinner (which I don't like much anyway) and get in the aero position on my rides.  I was shocked at how much that changes the muscle usage in your legs.

Formidable headwind going out, but it was a nice ride home.
47:44 (16.97 mph)
38:40 (20.95 mph)
Had 8 deer running perfectly along side of me about 150 yards off...very cool. All I could think was "man, that's a lot of good, free range protein right there".

This is the first true ride I've had on the new bike. Had some lower back discomfort on the aero bars after about 15 miles which I'm sure is just b/c I'm not used to being in that low of a position...and I've got to get used to the seat - man it's hard! I've got an appt. tomorrow afternoon to put a shorter stem on and tweak the setup a little.

WU: 2x50, 100
Drills:
200 side (done 25 drill/25 swim)
200 fist (25 drill/25 swim)
50 shoulder touches
50 ear hops
100ez
MS:
3x200 on 4:00 (3:34,3:36,3:35)
100 ez
5x100 on 1:55 (1:45-1:48)
100 ez
4x50 on :50 (:43-:52) Missed the last one. I was spent.
CD:
100, 2x50

Awesome swim this morning. Longest workout distance ever and with all flip turns. This has been a great week in the pool for me.

Spinning Class. All aerobic.

C'ville hills. HR went into low Z4 on last hill for about a minute.

WU: 2x100
Drills: 200 side, 200 fist
MS:
250 (meant to be 500, goggles leaked)
150 (meant to be 500, friggin' goggles leaked)
100 (to test/adjust goggles)
500 WITH FLIP TURNS!!!
CD: 2x50, 100

Made the 500 with flip-turns this morning despite the goggle gods conspiring against me.  Didn't keep time - just took it really easy and slow which obviously was the key.  My wonderful wife bought me some nice TYR Racetechs for Christmas, but they've been nothing but a problem.  I think I must squint or something when I do flip turns because that's usually when they start to leak.

My single goal this morning was the 500 after the swim yesterday went really well.  For some reason, the turns just started clicking and were smooth and quick.  Actually felt great after the 500 - I probably should have just gone as far as I could.  I was pretty pumped so I stopped and waited for the workhorse in the next lane to take a break so I could share the news.