Swim

• 32m 55s
• 1826.00 yards
• 01m 48s /100 yards

great OWS, feeling good about Columbia in 2 weeks

first time using the 910 for swimming. its distance swam is in very good agreement with the venue director's estimate for the course (2 buoys, about 200m around). Assuming this is all pretty accurate, I swam an impossibly fast pace, kinda hard to believe!

swam once around to get the feel (3:07), and then did 8 times continuous (~1600yds) (29:49)

there were enough other swimmers around that I had to frequently deal with contact, good practice for the real thing. tried drafting someone for one length; not sure what it was doing for me, but was a little nerve-wracking: kept hitting their feet.

according to the Garmin:
990 strokes total
1.69 m/stroke (2.16 best)
30 spm
44.35 efficiency (35.48 best)

Run

• 31m 49s
• 3.00 miles
• 10m 36s /Mi

Run easy. Sunday’s run is going to be a harder run, so make this an easy run today

ran with my new Garmin, a 910XT after dropping my 310 and breaking the crystal. decided to use the HR monitor just to make sure everything is OK.

didn't look at HR during the run, instead focused on keeping my breathing steady and easy, 4 steps per breath in or out

Sport

• Physical Therapy
• 20m

Bike

• 1h 00m 16s
• 17.78 miles
• 17.70 Mi/hr

felt good today, so did the high-intensity workout from Tuesday

Warm Up - 10 minutes Easy

Main set - 1 hour
• 2 minutes - low cadence, 60-70
• 2 minutes - high cadence, 90+
• 1 minute, easy pedaling

Cool Down - 5 minutes of easy cycling

Swim

• 57m 54s
• 3000.00 yards
• 01m 55s /100 yards

a pretty decent swim

12x25 Easy :10 RI:
28/30/30/29/30/30/29/30/28/30/29/29
6x50 Moderate :10 RI
56/57/57/57/56/58
4x75- 25 Easy, 25 Fast, 25 Moderate :10 RI
1:21/1:23/1:24/1:24
3x100 Moderate :10 RI
1:51/1:56/1:54

4x400 :15 RI
Start easy, then make each 400 faster.
7:58/7:58/7:49/7:33

Cool down- 200 easy: 3:56

Bike

• 1h 00m 16s
• 16.03 miles
• 15.95 Mi/hr

wasn't feeling quite right this morning, couldn't summon the intensity; switched Thursday's ride for today

Ride steady. Do not take it too easy, but don’t blow it out either

Run

• 27m 09s
• 3.05 miles
• 08m 54s /Mi

brick run

Push this run. Have fun with it. See what pace you can keep

Swim

• 53m 51s
• 2900.00 yards
• 01m 51s /100 yards

after starting the swim, I realized my watch doesn't store enough laps for me to record everything separately today, so started combining the easy/rest sets into one

W/U, 6x’s:
50 easy :10 RI
2 x 25 – 1st 25 right arm only. 2nd 25 left arm only :10 RI
50 build- slow to fast. :10 RI
56/1:11/53
58/1:13/53
57/1:10/51
57/2:03
2:55
55/2:15

Main Set
6 x 75 on 1:30; sprint:
1:12/1:16/1:18/1:18/1:19/1:20
4 x 25 easy :20 RI: 1:45

5 x 75 on 1:30; sprint:
1:13/1:18/1:20/1:21/1:20
3 x 25 easy :20 RI: 1:24

4 x 75 on 1:30; sprint:
1:14/1:19/1:20/1:22
after the 2nd, couldn't get myself started on 1:30 anymore
2 x 25 easy :20 RI: 57


3 x 75 on 1:30; sprint:
1:16/1:23/1:22
after the 2nd, couldn't get myself started on 1:30 anymore
1 x 25 easy :20 RI: 30

2 x 75 on 1:30; sprint:
1:15/1:24

10 x 25 easy choice on 20" rest for cool down
did these as 100/100/50:
1:57/1:58/1:00

Run

• 57m 10s
• 5.54 miles
• 10m 19s /Mi

started this run in the fog; I love that. settled into a nice pace with decent form

Swim

• 22m 36s
• 900.00 yards
• 02m 30s /100 yards

OWS at Gunpowder Falls State Park, Hammerman area

windy with tough swells and current. Very hard swimming into the swells; better going the other way, but between the current and the swells I felt like I was swimming sideways.

water was definitely cold, but not so bad; no gasp/OMG reaction.