I DID NOT want to get up this morning. My husband has turned into a drill sergeant!! The alarm went off and I think at least 3 separate times he pushed me and pestered me to get up! I almost slugged him. At 6:30 I finally managed to get up and was out the door at 6:45. I know it doesn't sound too early, but it sucked nevertheless.

I finished the workout, and did it pretty much as it says. BTW - Rob did fix my gear shifting problems on the bike so I haven't had them slipping on me, which is wonderful, so I forgive him...

(Big Gear
Power
35
WU: 5'
MS:
4x30" sprint - with 1' recovery
4x1' sprints - standing 2' recovery
4x30" sprint again with 1' recovery
CD: 5')

Adv/Int workout. Had a lane all by myself, which was fantastic for me tonight. I wasn't in the mood to socialize at all. After dealing with kids today, I needed complete silence for awhile! I was so, so, so tired today. No more early morning workouts for awhile. I needed to leave the house, though, so I went swimming. I ended up having more energy for it than I thought I would.

W/U 400 choice (I did 200s, 100k, 100s)
8x75 on 2:05 (50 drill, 25 swim)
Main Set:
2x50 drill on 1:15
1x100 stroke on 2:25
1x200 build on 4:00 (I forgot it was 200, accidentally did 2 100's)
1x300 pull on 6:00
1x400 free, really push it, on 7:35 (did in 7:10?)
1x300 pull (I bagged this set)
1x200 build
1x100 stroke
2x50 drill
Kick: 4x100 (odds free, evens breast and fly kick)
W/D 100

On the first 300 pull set my left shoulder really began to bother me. I got worried that it was a serious issue because it really was starting to hurt. I kept going so I could pay attention to it and try to identify where it was located. I talked with Martie about it and came to the conclusion that it's a muscle, and nothing more. It went away for the most part after I stopped using the paddles. I did feel it every now and then if I crossed my left arm over mid-line, so I tried to concentrate on not doing that. I skipped the 2nd 300 pull set. I really think I need to make an effort to build my upper body strength.

Another 5:45 a.m. swim in Canandaigua Lake with jackjack!
The alarm clock came way too early for me this morning. If Rob hadn't pushed me a couple of times and coaxed me out of bed, I very well might have missed it.
There was little to no chop to the water this time, but it did seem a bit colder to me. We decided to do 2 buoys at a time instead of stopping at each one like we did last time. That was really pushing me. Swim went well, but it is always quite a workout for me - never seems easy. We did a bit more swimming today too, compared to last time (1 extra buoy and back). Even though I wasn't as eager to get in the water today, I'm very glad I did it and look forward to the next one!

Trying to get RR finished. It was a lot of fun! We actually won the event!

I'm off today to compete in the ROC's (Rochester Orienteering Club's) first Adventure Run at Mendon Ponds park! It's a 10K run (+or-). It should be interesting and make for a good RR since I guess there is one section of the course where the teams HAVE TO split up and find some controls on their own... I am the exact opposite of Rob and am NOT a skilled map reader. I haven't actually done any real orienteering in at least a year. It will definitely be an "adventure!!"

9:45 pm: I've been working on the RR, but for some reason BT's "Adventure Run" RR template doesn't work correctly. I think I had this problem last year when I tried to use it. I fill in the parts that I need, but only the Pre and Post race paragraphs are visible as a RR. I'm a little frustrated and tired, and I need to go to bed so I can get up in time to meet jackjack at the lake tomorrow morning.

10 pm: I figured out what I'll need to do, but I'm going to bed... there's always tomorrow!

1/2 canal path, 1/2 roads in Pittsford and Fairport. Lots of stopping at stoplights and for people on canal, thus extra low avg. HR. Nice ride, but felt very stiff afterwards (moreso than usual.)
(Bike Base
Endurance
90
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.)

I didn't like the idea of putting Bryn in a daycare at the rec ctr today so I asked her if she wanted to ride her bike with me while I ran. She excitedly exclaimed YES!, jumped up and immediately ran to her room to get her "running" clothes on! :)
She did great, and I even managed to get in 2 strides. But they made her panic that I was running away from her, so I stopped them and just stayed with her. After 18 min we made it to a park and played for a little bit, then tried heading home. This is when she needed a break every 4-5 minutes because her "legs were getting tired." That was fine with me. I was just glad to get something in. Rob and I have a "hot date" tonight! So no other chance for my run workout today.

Met Jackie at Canandaigua Lake! I was up at 4:45 and out of the house at 4:55. Stopped to get gas and coffee and made it to the lake at about 5:35. We were in the water at about 5:45.

The water was pretty choppy but the swim ended up being a heck of a lot more fun than I thought it was going to be! Wish I knew the distance we swam. The roughest part for me was just swimming straight south to the very first buoy. We rounded the corner and headed west all of the way to the very last buoy. I breathed to the right and sighted pretty well. I didn't really count strokes between sightings. When we turned around to come back it seemed more difficult, but that was probably because I had to breathe to my left, and that's not my strongest side. I also wasn't sighting as well as I had been coming. We made it back to where we started in about 30 min or so. We then went one more buoy to the east close to a boat dock and back and then went back out west 2 buoys and back again. We were just trying to use up more time before we had to go. I had a great time and hope to get out there again sometime next week! :)

I'm going to log it, but it wasn't as much of a workout as a dip in a pond to see if the wetsuit still fits. It fits OK, but I noticed it seemed to constrict my breathing. I don't remember it doing that last year. Damn 10 lbs...
I did maybe 150-200 yds in grandpa's pond without goggles because I left them in the car and I didn't want to walk back to get them (1/4 mile?). So I swam with my eyes closed. That's not too much fun. Bryn actually got in with me, but not for long ("cold, cold, cold, get me out!!") :)

I really was going to bag the workout tonight, until I got to see my splits from Sunday. It inspired me to get off of my butt and DO SOMETHING!!!
Glad I did. Put bike on trainer because I didn't get started until 9 pm. I watched the Next Great American Inventor. Kinda funny with George Foreman.

(Bike: Big Gear
Power
40
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5')

I combined these two workouts from 2 separate days. I figured since they were so short it was OK to do that. Plus, I need more work on bricks. This was a great, late-evening run. I felt pretty good, but still feel twinges of pain in left ankle/achilles area. It's better, though, with the extra stretching I've been doing.

(Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done.)

Man, it feels good to stretch out! I've got to keep this up! Head to toe, dodging Bryn trying to do "stretches" on the fitness ball!

Pitt. Tri splits posted! 18 mph bike pace!!! Whooooopieeeeeee!!!!

Up from 15.31 last year! However, my run was SLOWER.... 25:18 last year, 25:26 this year.

BUT MY BIKE WAS 18!!!!!!!!!!!!!!!!!!!!!!!

(My transitions were horrible.) Definitely something to work on.