• 1h 15m 25s
  • 11.25 kms
  • 06m 42s /KM

From the heart that brought you Z2 and Z3, and the feet that brought you LSD, today we have more of the same.
I was very, very sore so I decided to just do distance and a leisurely pace. It was balmy out with a full moon, but a killer wind.

Took gatorade/protein mix with me and drank most of it. Only stopped at turnaround and to adjust my socks (see below).
No HRM spike! Started really slowly. 1003 calories.

Tried my new socks today -thorlo. They sent them to me for free. Very cushiony. Maybe too much, I felt some hot spots on my ankle and had to adjust the sock. Kind of abrasive too on my skin. I'll see how they are after a wash.

  • Stretching
  • 30m

Really needed that stretch. Was late for work because I needed to stretch.

Let's try this again.

I am so sore, I'm worried I might turn into a giant scab.

At least there is a lovely full moon out there.

I have a celebrity substitude trainer on Friday who I'm sure will take no pity on my pain and will try to leave an impression. Things are really looking up.

  • Health data: Hours slept: 7
  • 45m
  • 1100.00 meters
  • -----

Abbreviated Masters' Class - I had a 1 p.m meeting to get to!
Jason put me into the baby pool and made me do bondage...tied my ankles together (with a green and orange sarong and shoved a pull buoy where the sun don't shine.

It seems one leg is moving away from straight to balance my breath stroke...Now I'm all aware of it and it is really throwing me off.
I didn't get to use my favorite safe word...

The swim helped get rid of a lot of the pain and fatigue I had from this morning.

WU 100
MS 1 X 400
1 X 300
1 X 200
100 in baby pool.

  • 1h 00m

All male review with substitute Brent. This was probably the toughest workout I've ever done (being tired this morning didn't help). Lots of power sets - explosive lifts, rope pulls, pushups between two boxes with jumps and some balance work including squats..oh yeah and carrying the punching bag, then putting it on your body and then standing with it, not lettinng it touch the ground. Two sets of 5 for that! I don't know how I'm going to swim at noon. And I think I've damaged a couple of different parts of my body in the process...Good work, but a little too extreme for Matt's class. All the guys were suffering and moving slower than normal.



Okay, correction. Matt took the day off and we had Brent, the Power Rep. Nazi...OMG! I can't move my eyelids!

I went to bed extra early last night and I'm still exhausted. '

What to do, what to do?

Got a date with the lovely Matt

And the all-male revue.

  • Health data: Hours slept: 7.5
  • 1h 07m 56s
  • 10.00 kms
  • 06m 47s /KM

What an absolutely Mila-ish day for a morning run. 8 degrees and a nice breeze. Just Beautiful!
Decided on some LSD and I mean slow! Kept my heart rate as slow as I could and slowed down my pace every time it started to creep up...I could have run for hours.
This was Z2-Z3 all the way.
No walk breaks, except at foot bridge that bounces up and down and I hate to run over.

Yikes I'm tired today. Three snoozes! I've never had a three snooze day. I've got a conference all day today and some fancy running around at the beginning of the conference.

So maybe I'll start the day off with some running.

  • Health data: Hours slept: 6
  • 50m
  • 1400.00 meters
  • -----

I did end up going swimming and glad I did. Hard workout all involving speed Didn't finish it, but went nice and fast.

wu 300 (1 bs per)
8 x 100 desc, hold last 4
2 X 100 full speed (1:50 was fastest)
cd 100


Update: Car's fixed. Faulty sensor. No cost. Things are looking up!


Why is that on designated rest days I am busier than on days when I'm doing three workouts? Hmmm.

Had to take the car in today to be serviced. It has a bad case of the Bopper and it isn't even a VW! Check engine light on again...I've looked under the hood and checked the engine, but that didn't help.

  • Health data: Hours slept: 7
  • 1h 00m 09s
  • 9.92 kms
  • 06m 02s /KM

Great run with John from Running Room, did the lake then some weird turns and doglegs trying to get in exactly one hour. three "water walk breaks) every 2 k, skipped the last one. Great, bloody great, fast run. Much stronger than last week.

909 cals, Max Speed 14.1K/h

This is a Personal Best speed and time over this distance! Thanks Ironman!

Personal best (almost) 10 k at one hr.


Looks like a nice crisp day forming out there, birds are singing, trains are blowing, dumpster divers are clanging.

I love this time of day. It's just me and the sound of the aquarium - won't those goldfish die! It's been like seven years...they are like undead goldfish.

It is as if the day doens't exist and it will evolve only as I plan it and act. Very existential. Now I have a bowl of low salt cottage cheese calling my much for a great day.


  • Health data: Hours slept: 8
  • 50m
  • 3.00 kms
  • -----

Warm up, easy run on the track, then machs A-D. Ran 4x30" quick burst strides counting out 90 foot strikes. Cool down run and walk then did stretches. Didn't time the strides well.

Z1 5 min
Z2 8:48
Z3 7:18
Z4 0:44
Z5 0:12 HR max 169
Field house indoor track. Went with John and learned from the master. I'm glad I went.

  • Stretching
  • 30m
Why am I getting up early to go do sprints with John at the track?

  • Health data: Hours slept: 7
  • 1h 00m
  • 1300.00 meters
  • -----

Good Masters' Class. Felt strong and comfortable. A little winded, but swam through it. Some wrist pain in my carpal tunnel hand...don't like that, I tried to relax it, but it didn't help much. Gotta be careful with that, I've been doing a lot of typing lately.

WU 300 head position, strokes
MS 4X50 s/f 25
2x100 s/f 50
2x 200 s/f 100
1X400 (only finished 200)

  • 1h 00m

Good workout with Brendan. Started using the new treadmills. Man, I'm a crappy runner. My form is so poor - the treadmill just amplifies it!
Some good core work and arm work too. Perfect for getting me ready for swimming at noon - he mocks.

  • Stretching
  • 15m

Quick stretch after workout.

I like the idea of adding some variety so I will try wearing more powder blue knit sweaters and smile more when I ride my fitness bike on the lawn. I don't know about mixing things up though, last time I tried that in college I woke up wearing somebody else's clothes.

It has been a strange, long week. I'm glad it is over. I'm getting the 3 year itch at work and I'm not too happy about that. But this might be my chance to try for an exciting career in rocket surgery!

  • Health data: Hours slept: 6.5

windnsnow's Training Log

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