Run
  • 1h 58m 48s
  • 21.10 kms
  • 05m 38s /KM

Personal Best. Need I say more?

Peanut Butter and Ginger jam baby. Best ever half mary right here.

I can't stop smiling.

Results Page here  

By the way, last year's RPS yielded a result of 2:39:28

 

 

 

Here we go weeeee!

 Didn't get around to a bike ride today.

I was feeling lazy and it was cold and rainy, so instead I had coffee and a great talk (when we weren't interrupted 30 times) with the mythical Nick. Then I bought some new shorts and a really tight Nike tanktop base layer that made FW do a double take....

Shorts were a small size...WTF? I must be shrinking. 

 

WoW!

Is this what it is like to stay in bed until after the sun comes up on a Saturday!

  • Health data: Hours slept: 9
Swim
  • 1h 00m
  • 1800.00 meters
  • -----

Good swim.
Did 4x 25 sprints after a 400 warm up @ 19s/25. Now that's fast!
So fast that I then took about 200 m just to be able to swim comfortably and not outta breath again.
Lots of back kick, 300 and breast 300 and pull bouy.

Felt pretty worn afterwards.

Run
  • 39m 46s
  • 7.00 kms
  • 05m 41s /KM

Well, I was going to run a for a leisurely hour, but my legs had a different idea.
541 cals
Had one small bottle of Powerade that was in the RPS half mary race package. Too sweet.
Heart rate state a pretty steady 145-150.

First 5k, including slow startup 28:39 @ 5:44pace
The rest of the run 2K was at or near a 5:30 pace.
If the weather holds on Sunday, this is going to be good!

Strength
  • 1h 15m

Nice gentle routine with Brendan. WTF?
Lots of stretching and range of motion stuff. In preparation for the big run on Sunday...Why do I feel like I've missed something?

Sport
  • Stretching
  • 15m

After run

So I heard a good one today.

Sunday's forecast includes inclement weather. Some are predicting 50 cm of snow. What is it about half marathons and rough weather?

  • Health data: Hours slept: 6
Bike
  • 1h 04m
  • 26.00 kms
  • 24.38 KM/hr

Took the Road Bike out on the highway for the first time this season.
Was dressed perfectly for the -5 (-8 windchill) Except for my feet. Still can't find my booties.
My toes just started to hurt after a while from the cold.
Otherwise a very good ride. Kept in the lower chain ring and just focused on high cadence.
Drivers are not used to bike, had a couple of annoying "zoom-bys" It was good to ride again.
Road bike keeps surprising me how nimble it is. I had forgotten.
Tested out the New MEC pants Ironman made me buy for Golden Triangle.
They were great. Not too warm or too cool. (a little noisy) and not too slippy on the seat. Very good stuff.

Didn't sleep that well. Kept waking up. I think I'm starting to think too much about Sunday's Race.

I'll get over it. Probably by Sunday afternoon. 

  • Health data: Hours slept: 5
Swim
  • 1h 00m
  • 2000.00 meters
  • -----

Great workout.
wu 200
MS 2 x 200 on 20
1 x 50 BS
2 x 200 on 20
1 x 50 bs
2 x 200 desc
100 easy (50 back kick)
4 x 25 super fast
(21 secs!)
100 cool down.

The hand doesn't lie.
Jason says I should do my speed work at the beginning and that I am a much better fast swimmer, than a slow one meaning my form gets better, the faster I go.

My reference buddy is always close at hand! You know what they say about guys with big hands...Big gloves.

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I've discovered taper week breeds laziness.

Up at five this morning to go cycling. Discovered it was -5c and I still haven't found my booties.

So instead of setting up the bike indoors, or going running, I went back to bed.

Lazy, but not guilty. :)

  • Health data: Hours slept: 7.5
Swim
  • 30m
  • 1300.00 meters
  • 02m 19s /100 meters

Just went to get the body a little wet.

Did a couple of ladders, 200 - 300. Interspersed with Breast and back kick.
4x25 3/4 full speed.

Jason started talking about hip flexor tightness/flexibility being an issue for runners trying to swim(kick). Made a lot of sense, but he wouldn't stop talking.
Fast lane (my new home) was a little crowded.

Run
  • 28m 01s
  • 5.00 kms
  • 05m 36s /KM

Decided to do some outdoor speed work on the Devonian before my board meeting .
5:15 pace at 1.77k
5:05 pace at 1.66k
A little out of breath, but felt very fast.
Heart rate never really peaked , but it was up there!

I got up at five. Looked around. Had some water and just went back to sleep. I just felt like sleeping in.

I feel pretty grumpy now...probably too much sleep.

Didn't sleep that well, I was up a lot. and I was really tired last night.

I hate tapering.

  • Health data: Hours slept: 8.5
Sport
  • Yard Work
  • 1h 30m

Someone has to dethatch!

Okay.

Is it safe to taper yet. I'm going to try that crazy strenuous taper I did with the Ironman before the Hypothermic half.

We'll see how it goes.

  • Health data: Hours slept: 8

windnsnow's Training Log


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