• 1h 00m
  • 2300.00 meters
  • 02m 37s /100 meters

Well, that's more like it.
Nice and leisurely.
Shared the lane with Maggie, very relaxed.
Slow and steady.
1000 fs
100 bkick/bs
1100 fs
100 bkick/bs

Got up at five for a run. It was -11c

I'm tired of this. I rolled back into bed. I feel no guilt.

  • Health data: Hours slept: 7
  • 50m
  • 1100.00 meters
  • -----

Well that didn't quite work out the way I wanted.
Couldn't get to the pool until half an hour after I wanted to.
Felt a little rushed. Didn't do the 2000 I wanted
300 warm up
100 kick/bs
4 x25 speed (21sec)
100 bs
100 drill catch/fist/drag/tch
3x 100 descending
100 kick/bs

Absolutely whipped after the speed, but kept going. I guess the run did take something out of me.

Took the morning off today. Thought I earned it.

Feel very good. Have some chaffing below by underarms (again!!!) A little sore in the groin - but that could have been the post run celebration....lol...as if. I'll have to stretch that out.

All other systems go. Thanks for your support.

  • Health data: Hours slept: 8
  • 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. 



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

  • Health data: Hours slept: 9
  • 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.

  • 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!

  • 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?

  • 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
  • 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
  • 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

windnsnow's Training Log

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