OWS @ Crystal Lake. I got off track and got lost several times. Swam to the 1.2 mile turn around in 16 ish minutes... couldn't decide if I should wait there for the rest of the group, or if I should go further... decided to go further... but with nothing to sight off of... I meandered all over the lake... never made it to the actual destination, but I got pretty close, I think. Next time I'll be sure to get better directions!
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Wore my wetsuit. Water was WARM. EEEEWWWW. My legs were hot half way through. Next time I won't wear the wetsuit. Yuck. Nothing like being warm in wet neoprene. Ugh.

Was very careful to keep this in the Z1-2 range. Ran all around the neighborhood... here there and everywhere... was a very nice night!

Look at that... AHR 146... this time last year I could only have an AHR of 146 if I was standing still. Ha! :)

5:15 AM: Up early for a little OWS with the Master's Group. The plan is 2 miles in Crystal Lake. Yay!

Miscellaneous photo day...here are a couple of my favorites, circa 1988:

Me and my friend Michelle (you can see our names on our jackets... how High School!) at the homecoming game our Senior year of High School.

And here's one more... Oh My. This is my friend Suzi and me... the night she threw a small party (complete with a cake!) because I got accepted to the University of Illinois.

Wow. That's enough...
In triathlon training news I have a Recovery Day!

There is a hideous week approaching...

• Tomorrow, Masters AM/1:15 run PM
• Wed, 2 hour bike
• Thursday 1 hour run + core exercises
• Friday Masters
• Saturday hour run + core exercises
• Sunday 5 hour bike ride....

Forgot my %*(#)%(#%^*)%^#^% HRM strap at home. GRRRRRRR.

Ran by RPE. Had to walk at times in order to return my HR to an RPE of Z2. This was supposed to be an easy Z1-2 run. And it was.

Now going to icebath and drink a bottle of Recoverite. A run is a run no matter how small (or slow!) my legs need the ice bath.

Misc Corework
Will log specifics tomorrow. Forgot about this tonight, so did it right before I went off to bed. Yawn!

Windy! Windy! Windy!

Like pushing hard and going 12 MPH against the wind while headed west. Once I turned around, I was going 22 in zone 1, with practically no effort extended. I let the wind blow me home.

Not my greatest bike ride. I had a motivational problem in the morning, so it was rough getting started, and my seat felt uncomfortable the whole way.

This whole thing gets a great big "Meh".
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I have a Garmin file, but I mistakenly recorded this as a multisport workout, and I can't upload it here. Poop.

The Electric slide! Slow dancing! Fast dancing! Medium dancing! The cabbage patch, the white man's overbite and even a little break dancing. Sure. Why not?

I've forgotten how to balance triathlon training and any sort of social life. We had a wedding to go to... so I needed to get my workout in EARLY.

Forgot my camera... so no cute wedding photos. You are all going to have to mentally visualize dumpster cutting a rug. Heh. 

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.