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View album"...marred by dust, and sweat, and blood..."
August 15
August 14
- 1h 48m
- 26.50 miles
- 14.72 Mi/hr
Hill repeats at WRL, + 10' LT.
- 10' tempo at LT
- recover
August 13
- 32m 21s
- 3.00 miles
- 10m 47s /Mi
8:00a. 86*.
Easy 30' run. "Easy" my arse! It was friggin' hot! This was the first run since I injured my knee, and all seems well. Legs were a little heavy, and the knee was a little sore but not too bad. Stretched well after.
The heat really got to me. It'll really take awhile to get used to this!
- 1h 00m
- 2650.00 meters
- -----
w.u.
1x200 free
1x200 pull w/ paddles
transition:
4x100 free. For each 100 count strokes first 25. One less stroke each 25. For example, if you count 24 strokes on the first 25, then do 23 strokes the next 25, 22 strokes the next 25, and 21 for the last 25. The idea is to reduce the number of strokes by increasing your stroke efficiency and to start the week out thinking LONG STROKES and DPS.
(400, 800)
m.s.
1x200 pull w/ 30" r.i.
4x125 swim @ 2:45 Descend 1>4
1x200 pull w/ 30" r.i.
2x125 swim @ 2:45 Descend 1>2
1x200 pull w/ 30" r.i.
1x100 swim - cruise
(1450, 2250)
Speed set:
8x25 swim w/ fins @ :30 Descend 1>4, 5>8
c.d.
1x200 - 50 swim/100 drill/50 swim
August 12
- 1h 00m 46s
- 16.57 miles
- 16.36 Mi/hr
Easy recovery ride.
Must be a little tired. RPE was greater than what the HR indicated.
- 55m
- 2600.00 meters
- -----
w.u.
1x200 swim
1x200 pull
1x200 swim
(600)
m.s.
1x50 fast
1x500
1x50 fast
1x400
1x50 fast
1x300
1x50 fast
1x200
1x50 fast
1x100
1x50 fast
(1800, 2400)
c.d.
1x200 pull
(200, 2600)
August 11
- 1h 29m 13s
- 21.70 miles
- 14.59 Mi/hr
Hill repeats at WRL.
(Loving/Shook/Westshore) x2 back-to-back. The rest was easy Zn. 1-2.
August 10
I'm back in town. Ugh. I'm tired from the travel, so no workout today. Besides, the knee puts me back to a red square day because of the hiking a few days ago. Not good, but could be worse. Hopefully icing, Advil, and laying off of it a few days will help. If not I'm pretty much f**ked.
I'll catch up with everyone later. Right now I have some decompressing to do.
- Health data: Sick: 4
August 9
No workouts today, dangit. I'm supposed to do a 30 minute run, but my knee is still a little swollen and sore from hiking down the mountain a couple days ago. So the wise thing is to bag it. I'm also supposed to do a swim, but I'm bagging that also because there's too much to do before I leave. I'll log the time fishing this morning so I won't have a yellow square. ;)
My flight leaves at 9:00p Alaska time and I arrive in DFW at 10:10a Dallas time. I figure it'll be about 95 degrees by then, so I'll have a nice welcome home. 
I've got a 1.5 hour ride with 30' of hills tomorrow evening. Don't know how I'll get that worked in, considering the lack of sleep I'll have tomorrow.
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7:00a. 85*, muggy.
Zone 1-2. This heat sucks!
w.u.
1x200 swim
1x200 kick
1x200 pull
transition:
1x300 pull - Breathe every 3 strokes and 5 strokes by 50. Broken 300 - pause at 200 for 2 seconds to get 200 time
(300, 900)
m.s.
1x200 Faster pace than the 300
4x50 on 1:00 - f.s.
1x100 Faster pace than the 200
4x50 on 1:00 - f.s.
16x25 w/ fins on :30
1x400 broken at 100's for 5 sec - consistent pace though each 100
(1500, 2400)
c.d.
1x300 pull - focus on Early Vertical Forearm
1x300 Aerobic technical swimming