Track workout.

15' z1
5 x 400 @ 2:02
1)1:50:90 A159
2)1:59:89 A163
3)1:59:88 A163
4)1:58:96 A164
5)2:03:49 A162 getting tired.
3' easy run (uhm... v slow jog)
RECOVER COMPLETELY
4 x 400 @ 2:08
1)2:10:83 A154 pacing mistake... slowed too much.
2)2:05:40 A156
3)2:08:38 A157
4)2:05:54 A156
3' walk
10' cool down

I hit every interval except one. two. I am able to hit the short intervals. 200, 400, 800, 1000... I have a harder time with mile repeats.

This was a VERY tough workout... but a great confidence booster. I didn't think I'd realistically be able to hit those intervals repeatedly.

OK, this is cute... we didn't make a move all week without a visor. My brain felt like it was being squeezed from my skull by Monday morning.

And look at Dumpster's handsome profile.

Here is a video from the start, courtesy of Drewb8.

And so I swam...

250 easy free
50 breast
100 back
200 closed fist and pullbuoy
50 OK + 50 Pinky + 50 Index 150 (50 one arm stroke + 50 2 strokes RA/ 2 strokes LA + 50 catchup)
100 back
4 X 400 light pace free, finish on 7:00, go on 7:10

1) 6:41
2) 6:42
3) 6:51 swim cap issue... this would have been faster
4) 6:44

( I apparently am incapable of going slower than 6:51. I tried. I really did. )

200 backstroke
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2800

That was miserable. Am going to chalk it up to being out of sync lately and on vacation. Also it was REALLY HOT outside.

15' Z1 11:26 pace AHR 139 (Yay!)
3 x 1 mile @ 9:20 + 2' easy
1) 9:35 AHR 160
2) 10:50 AHR 158
3) 11:21 AHR 159
I almost made the first one... but after that I was TOASTED.
10' Z1 13:02 AHR 150

Core Work

3 x 25 fitness ball situps
3 x 15 vertical leg situps w/weights
3 x 15 hip lifts off edge of steps
3 x 20 balance plate around the world

Phew. My legs are tired. Still. From Sunday, I think. (!!!)

Back to semi-reality.

At least I don't have to go to work today. That sort of reality doesn't start again til tomorrow. Today, I have a 1 hour run on the sked featuring 3 x 1 mile repeats @ a 9:20 pace. Hmmmmmm. I suspect I will not be looking at the Garmin, and perhaps running this on the track. I also have some core work.

Appearing on the miscellaneous list of things to do...

• Upload photos and create a giant photo album from CdA
• Buy printer cartridge so I can print out a photo or two for the photo flipper...(update! update!)
• Buy some non rotten produce...and some general foodstuffs. All my fruit is mushy and gross after a week, and the only other things to eat around here are cottage cheese and Kashi cereal... (sans milk, of course)
• Sleep in!
  
• Laundry! Unpack!
• Nap? This did not occur.
  

Yes. I'm logging cheerleading for the entire time Chris was out on the course.
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Also logging 3 hours of FINISH LINE volunteering. Sweaty people draped all over us, crying, puking and excreting other "juices". Interesting. Exhausting. The late shift. 9-12.

Yes. I'm logging cheerleading for the entire time Chris was out on the course.
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Also logging 3 hours of FINISH LINE volunteering. Sweaty people draped all over us, crying, puking and excreting other "juices". Interesting. Exhausting. The late shift. 9-12.

5:22 AM Up and at 'em for a little race day action.

We will try to keep you updated.

Easy run on part of the run course with Shannon (swgtri)

This includes a couple of stops to drink water... So, our actual pace was probably closer to my target... 11:23/mile.

Hilly.

I have a Garmin file, but I'll have to wait til I get home to upload it. We are all sharing one computer here @ the BT mansion.

Sitting around the kitchen table chatting... thinking I must go for a run before the volunteer meeting at 12.... Chris is still asleep....

I have a camera full of photos. It's going to be a hassle to get them all resized and posted... but I'll do it. When I get home.