Tuesday - March 14

Run

25m 22s
3.00 miles
08m 28s /Mi

Z2 run.
Kind of weird running immediately after a swim - I think this was the first time I ever did that. HR was 170 going into the wind, 162 fair wind. No discomfort in the hip flexors.

Swim

50m
1500.00 yards
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WU: 100, 200
Remainder of practice was switches focusing on tight recovery, relaxed/deeper leading arm and high elbow.
5x50 swim golf
Strokes + time = score
29+46=75 mod hard
28+45=73 mod/hard to hard
30+44=74 mod hard
29+47=76 mod
30+46=76 mod
Not really sure what I learned from this other than my score really didn't ballon when I eased off on the last two. Lowest score was done focusing on pull and hip rotation initiating the stroke.

Sport

Stretching
15m

Hip progression

inspire me (0)

Monday - March 13

Swim

55m
1700.00 yards
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Drills and focused 50s.

inspire me (3)

Sunday - March 12

Bike

1h 15m
24.80 miles
19.84 Mi/hr

Church Hill
Flexibility is still a limiting factor in the aero position.

Run

37m 10s
4.25 miles
08m 45s /Mi

I would much rather have been doing the 2 hr. run I was supposed to, but I pulled back to figure out what's going on with my hip flexors. My left side became noticable about 2 miles into it, but not bad.

Strange things going on with HR vs. PRE in my last two workouts. On my ride Friday I couldn't get my HR up, but it was so windy, I wasn't able to make a decent assesment of pace. Today on my run, I purposly took it easy, barely pushed into Z2 on a couple hills and had one of my best paces ever on the Watson Rd. loop. Avg HR for the whole run was 4 beats under my new Z2. I hope this is fitness gain and not some short term anomaly.

inspire me (1)

Saturday - March 11

I think my Saturdays should count as 8 hours of strength training, but I don't see "homebuilding" as a sport option in the BT log. Spent the whole day at the top of 5 levels of scaffolding putting up soffit (sp?), fascia, and crown moulding. Last Saturday I had long johns and flannel lined pants on, and today I worked in shorts and no shirt and got sunburned. Welcome to March.

inspire me (2)

Friday - March 10

Bike

1h 04m
19.50 miles
18.28 Mi/hr

20 loop backwards.
Another character builder ride. SW wind 25-25mph. First day of the year wearing shorts on the bike - woohoo! 24-26mph going out, 13-15mph coming back. On a couple gusts, it was all I had to keep it at 11mph.

Stretched well and iced hip flexors again last night. Thought about running this morning, but I'm going to give it another day. Hoping for a ride this afternoon if I can get home in time.

inspire me (3)

Thursday - March 9

Swim

50m
1500.00 yards
-----

Drills and focused swimming. Mostly worked on compact recovery and pull. Had a hard time focusing today so I did a little more swimming than drilling. This is boring, but when I get it right, it's smooth and fast.

Tons of geese headed north this morning. All it takes is a hint of a south breeze and they're outta here. Always brings a tear to my eye, but I'm definitely ready for some warm spring weather.

inspire me (2)

Wednesday - March 8

Bike

28m
9.00 miles
19.29 Mi/hr

Short and sweet, but it was outside. I needed to blow out some stress from the work day. (Would have been longer if it weren't for that stinkin' accident on the bridge.)

Run

29m 53s
3.30 miles
09m 04s /Mi

Z1/Z2 run. Hip flexors were "present" on my last couple of runs. They don't hurt, but I know they're there. It's either from lack of quality stretching (likely), and/or ramping up the running too much (most likely). I think I'm going to rest (no runs) and ice for a couple days before it turns into something. Probably will back off on the long run this weekend.

Did a full set of hip progression stretches, iced hip flexors then got in the whirlpool for 20 minutes.