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June 5
June 4
- 1h 25m 58s
- 23.55 miles
- 16.44 Mi/hr
Commute to work
fixie - 43-16
I wanted to take the tri bike because of the wind, but I couldn't find a good setup with the lights and the aerobottle. I didn't want to wear a backpack, but I'm probably going to regret not just taking the Camelbak with the lights on the "accessory" bar between the aero extensions.
Wind was as bad as I can ever remember for the morning, but thankfully, I go mostly E/W so the wind is mostly a cross wind.
Lap 1: 52:53, 14.99 mi, 17.0 mph, 163 AHR - Home->Jack Carter
Lap 2: 24:30, 06.47 mi, 15.8 mph, 159 AHR - Jack Carter -> Shower
Lap 3: 08:13, 02.02 mi, 14.8 mph, n/a AHR - Shower -> Work
- 50m
- 2405.95 yards
- -----
Masters - JCP
50 Meter pool OUTDOORs baby
This might have been worth getting up at 4am for.
Don't remember the workout, but the main set was:
12x100 on 2:00 (4'th, 8'th, & 12'th recovery on 2:30)
I was down in the 1:42-1:44 range on the last 2 non-recovery 100's and under 1:40 for the beginning.
- 1h 16m 15s
- 18.99 miles
- 14.94 Mi/hr
Ride home. Wind was intense. Some gusts slowed me to 10mph and I had to stand once or twice just to keep going. Thankfully, most of my riding was heading East and it was just a crosswind.
I tried not to power through the wind, but find a pace that was somewhat comfortable. I did an OK job at that. At the end, I was spent.
Today is not humpday; it's suck-it-up day (HTFU is too cliché).
Accuweather is predicting 28mph winds 4-6pm today. I'm going to be taking my most direct route home and hope that keeps the wind as a crosswind. I'm definitely jumping the barracades to use the Spring Creek trail. The detour for that has me going 2mi due S.
June 3
- 32m
- 3.25 miles
- 09m 51s /Mi
Suprisingly easy run for a 90* run. HR was really under 160 for most of the run.
June 2
- 1h 00m
- 2700.00 yards
- -----
I love swimming the following a rest day.
Warmup:
150 fr
50 bk
(200)
Transition:
3x100 IM (I can finally swim all strokes for 25 ea) 20" RI
2x100 kick 20" RI
2x150 15" RI
(800, 1000)
Main:
2x(3x200 on 3:30 + 3x50 recovery 10" RI)
- 200's: 2:58, 2:57, 2:52, 2:57, 2:58, 2:54
(1500, 2500)
Cooldown
1x50 fast (33.1)
3x50 easy 5" RI
(200, 2700)
June 1
May 31
- 55m
- 2300.00 yards
- -----
Masters - OPC
Laid in bed debating whether or not I'd go. Last possible minute, I decided to go.
Warmup:
Missed
Transition:
8x50 alt kick/swim ea 50 on 1:10/1:00
2x50 swim (underwater
(500)
Main:
300 on 6:40
250 on 5:00
150 on 3:20
50 on 3:00 (+50)
50 on 3:00 (+50)
150 on 3:20
250 on 5:00
300 on 6:40
(1600, 2100)
Cooldown:
4x50 10" RI
(200, 2300)
May 30
- 49m 58s
- 14.41 miles
- 17.30 Mi/hr
Commute to work on tri-bike.
I stashed my clothes yesterday, setup the AquaCell, and rode backpack free.
Second time I made it under 50:00 (barely).
- 08m 06s
- 2.03 miles
- -----
From the rec center to work
- 1h 14m 01s
- 18.83 miles
- 15.26 Mi/hr
Ride home. I jumped the barracades and went through the construction & Spring Creek Trail. I don't think it saved me much time, but it did keep me from heading off into the S gusts. It was a bit windy, but the gusts were strong & frequent.
I tried to keep this ride easy, but I did get tempted into a sprint to try to beat a light (and didn't make it).
This week was a bit of a recovery week for me. I'm really getting used to riding to work again and I've got plenty of energy when I'm done. Next week, school is done and I'm going to try to commute at least 3 times a week as well as hit masters 1-2 times a week.
My back is about as strong as ever. The reminders I oozed a disk are few and far between now.
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Masters - OPC
Still a bit tired, I planned to take it easy, but only myself and one other showed up. My ego and competitiveness took over and swam whatever the coach told me to.
Warmup:
1x200 easy
1x200 IM (yes, all strokes)
(400)
Kick:
5x100 alt fr/fly on 1:40 (with fins)
(500, 900)
Main:
2x
200 on 3:30
2x100 50/50 bk/br
8x50 on 1:00
50 easy
50 timed (31.8)
(1700, 2600)
Cooldown:
4x50 on 1:00
(200, 2800)
No kids to take to school meant no alarm set. I still woke up at 5:50 and thought about going to 6:30 masters, but quickly fell back asleep. Then, got up at 7:15 for the day.
Yesterday, on my ride home, I drank 2 full 24oz bottles. When I got home, I was 5 lbs lighter than when I left in the morning. This morning, I was 2 lbs heavier, but am still probably catching up on my fluids. I need to have a better effort of being hydrated during the day when I commute.