For greater detail... see RR.

Well sports fans... today won't have any training in it, due to work obligations and driving to Toronto start after work. Spending the night downtown at a friends so we can head to the race location in the early A.M.

Have a great evening everyone... and great weekend. :)

Basic commute to work... didn't push too hard. Tried keeping it steady but aerobic. A little chilly this morning, but quite lovely otherwise... -1*C, 5km/h S breeze.

Another glorious commute home. Beautiful sunny weather, gentle tail wind (22km/h SSE), +16*C... not much more I could ask for. :)

Took this one a little harder then this morning. Tried to keep a steady pace on the flats, as much as I could... oh... the steady pace was usually around 40km/h.... WOW, was I flying again tonight. Felt GOOD!! I didn't push it too hard on the steeper hills, so my HR stayed pretty consistent. NOt a bad little ride. :)

w/u: 400m ez (200m FS, 200m BR), 6x50m @ :15 RI. (:52+40=92).
m/s: 12x100m @T-pace +:03, :15 RI. (I was able to maintain 2:00 or less for all the sets, which is less then T-pace {27:15 total time}. The breathing got easier once I got passed 500m, but I was also hitting the pace for those sets, first few sets were too fast.)
4x50m Front kick with fins, moderate hard effort.

c/d: 200m ez (50m pull, 50m swim)

This is about 100m further then what the plan called for, but I couldn't remember the exact directions after the main set. The kicking was extra and cool down was a little short, but it worked out well. Finished up exactly 60m after starting... as they were taking the lane markers down.

Sped thru these, because I made them wait an extra couple minutes until I got out of the pool. Didn't want them to wait too long to leave the pool.

Haven't done a ride yet... and looks like it might be trainer bound today. I have been at a friends house all day helping out with a mental health day. She needed a massage and some relaxation time... and I was there to provide that. Her shoulders are FAR less knotted... and she looks 1000x more relaxed then when I got there this morning. She's going thru a REALLY rough patch lately and we do what we can for them both. Just wish there was more we could do. Every little bit helps tho'. :)

It's been over a week since my last swim... and I'm getting over a cold... I decided that a straight forward, no thinking swim was in order. The swim on my plan Friday was a 2000m straight endurance swim and that appealed to me, so that's what I did.

w/u: 50m swim
m/s: 2000m straight no stopping, no swim aids, no thinking. :)
c/d: 150m BR, 4x:20 vertical kicking on :20 rest, 50m back kick, 50m Single Arm Drill for giggles.

For the long swim, first 1000m 21:00 (with rests to check how many 100's I'd done so far), second 1000m 20:45 (with a couple stops to check watch). Pretty fair swim for not having swam in 10 days. :)

Too cold and windy to run outside, specially after recovering from a nasty little cold. So I took it inside and did a little tready work.

5 min @ 5.5 mph
5 min @ 6.0 mph
8x:30 Strides @ 1:00 RI (Strides @ 8.0 mph, RI @ 5 mph)
15 min @ 6.0 mph
4 min @ 5.5 mph
1 min @ 7.0 mph
5 min @ 4.0 mph

Good hot run. Still don't think that treadmill is set right... I sure felt like I went further then 6.8 km. Oh well... it is what it is. :)

My standard exercises post swim.

The eight hours of sleep is not consecutive... very windy last night... and with all the sleep yesterday afternoon, I wasn't sleeping soundly last night.

Feeling much better today... energy levels are better. Time to resume training. :)

Housework: 90 min... vacuuming, making beds, laundry, etc... nothing spectacular, just getting caught up from not doing anything on the weekend.

Run later this aft, after taking #1 son to Golf Course to fill out employment papers. I think I'll let him drive... trying to teach him how to drive the standard. It's going pretty well... but this will be first time on roads. Should be fun. :)

8 hours of sleep last night... up for a few hours this morning... then slept 4 hours in the afternoon... sinuses feel better... but I'm still tired. Hoping a good night's sleep will make everything better.