Sunday - March 19

Bike

1h 30m
27.00 miles
18.00 Mi/hr

Time is a guesstimate. Met Glen at 309 for an afternoon ride after my run. I now know what it's like to get schooled on the bike. As soon as we turned into the wind, I got dropped. Couldn't even hang sitting on his back wheel. Brutal 20mph headwind for 10 miles coming home. R calf cramped, but loosened up. This ride definitely hurt.

Run

1h 11m 47s
8.00 miles
08m 58s /Mi

Wow - had no idea the pace was 9'. Definitely the fastest long run to date. Right hip flexor flared up 2 miles into the run and stayed the entire time but didn't get worse.

Took about 20 min. between run and bike to eat and get some fluids down. Biggest brick ever for me.

inspire me (0)

Saturday - March 18

Continued with cornice work at Bobby's...got the front and back of the main section done. Legs were sore after spending the entire day 40ft up on a walk plank, then Marianne I went to church for a "learn to dance" party. My back, legs and feet were screaming after 3.5 hrs of waltz, foxtrot, rhumba and swing. Ouch.

inspire me (1)

Friday - March 17

Bike

56m
17.00 miles
18.21 Mi/hr

Easy ride to stretch out the legs. Forgot to hit record on HRM.

inspire me (3)

Thursday - March 16

Run

35m 49s
4.25 miles
08m 26s /Mi

Watson Rd. Loop
Z2/Z3 on two hills
I'm thrilled with the pace, but with the recent change in zones, RPE is much higher than I would prefer. I guess that's to be expected....I'm going to train on the very low end of my zones for a while until I adjust. A little discomfort in my left hip flexor - I played with my stride a little and it seemed to feel better when I lifted my knees a little.

Swim

1h 00m
1700.00 yards
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WU: 2x100
Drills:
30 min of mostly 25 drill/25 swim focusing on relaxed leading hand, compact recovery and high elbow.
6x100 (1:33,1:36,4@1:34)
6x50 (46,43,42,41,39,38)
I just had the itch to swim fast on the 50s - ended up having to give it everything I had to build the whole set. Leading arm/hand and pull felt great. Recovery still gets out of control.
CD: 5 min. drills

inspire me (2)

Wednesday - March 15

Bike

45m
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Trainer
5' WU
2x5' build
2' recovery
3x2' build w/ full recoveries
10' CD
Tough getting on the trainer after riding outside for over a week.

inspire me (4)

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.