Curtain Call

I wanted to swim, but cousins, cousins, cousins.
So I went out for 20 minutes on my feet for my final session (its about time!)
.6 mile warm up to the track.
1 mile time trial - 5:59! New PR, also the first time I've really timed a one mile TT. I think I'll aim for a 5 minute 1 mile TT some day. Next year? maybe.
Then I ran home easy.
Of course I ran with a wig - its Halloween!'

I think I could have skipped it, though. My little one and I walked 3 and a half miles trick or treating for three hours!
Kids

Almost Done

I started out in the low 40s. Uber windy.
So I ditched my jacket and tights and then of course it got colder.
Took me 1:23:00 to get to my destination - just over 25 miles. So slow.
But windy and cold!?
Ah well.
One more workout tomorrow and then its rest up, save up.

Scouts

250 Warm up
200 (rpe 4)
2 x 100 (rpe 8)
200 (rpe 4)
2 x 100 (rpe 8)
200 (rpe 4)
cool down 200
About 30 minutes.
The boy scouts mostly stayed out of the way.

Spin and run inside

60 min spin on the Motobecane.
1 mile on the treadmill - barefoot. (6:40)

Two Fer

Early 30 min swim.
200 warm up
200 kick
150 pull
3 x (100 IM)
kick 100.
Time to go.


Later I did a crossfit:
800 mile run
50 situps
50 back extensions
Three rounds
3:00 per run (give or take a few seconds)

Run x 3

Got the tire all sorted out!
Got the bike off. Didn't work out yesterday.
But I did today at 8100 feet (with 3-400 feet elevation change each split.) And it was in the 40s.

Crossfitendurance.com
1.5 miles with 5 min rest - three times
10:30
10:39
10:43
I got lighter each rest (if you know what I mean) and I started the second int. 33 seconds late. Looks like it was my fastest at 10:06
Good times.
Two weeks!

Bad Luck!

So, I set out with long sleeves and knee warmers on a beautiful afternoon ride. I was planning 3 hours and then a 20 minute run. That is not what happened. At 2 hours 21 minutes, I was almost done with my second 27 mile lap when - pshhhhhhhh.
Yeah, I hit something on main street and now my tubular is unridable!! Yes, the tubular I have ridden only three times. Of course, this is at 4:30 on the day before I have to drop my bike off for transport. So I walked home for 25 minutes and then went for a run that ended up being 17 1/2 minutes long (2.25 miles). Legs definitely felt it. I was moving that bike today. 23.6 mph on the first lap, but only 22.6 over all (with a couple stops). I blame the increasing head wind. Yeah, thats it! 53.25 miles
So it was off to the nearest bike shop (45 minutes) before they closed and cha ching - new tire. Its stretching over night on the wheel. I'll tape it tomorrow morning and the off it goes! Crazy. I'd rather rush to get it sorted out now that on vacation, you know?

Short Crossfit

50 meter walking lunges
50 situps
4 rounds for time.
I did not look at the time.
But it left my legs suprisingly sore the next day...

No clever title

Spinning nowhere for an hour and then 20 minutes on the treadmill barefoot.

Are we there yet?

400 warm up swim kick pull swim
4 x (75 easy, 50 build, 25 hard) (2:13 best)
400 straight.
(75 easy, 50 build, 25 hard)
50 cool down
I was there for 45 minutes. Had the place to myself again.
I love that.

10 dollar Brick

You gotta do what you can when you can, right?
Well I rode for 1:30 and ran for 15, then hurried and got my kids back from the babysitter. Beautiful day!

What, me a 2-a-day?

I know, this should be the norm, but it hasn't been.
From crossfit this AM:
For Time:
21 Hip-Back Extensions, 400 meter run
18 Hip-Back Extensions, 400 meter run
15 Hip-Back Extensions, 400 meter run
12 Hip-Back Extensions, 400 meter run
9 Hip-Back Extensions, 400 meter run
6 Hip-Back Extensions, 400 meter run
3 Hip-Back Extensions, 400 meter run
It took me just under 23 minutes

Then PM, I followed Crossfitendurance.com - mostly.
They posted a 400 meter time trial. I did the following for 30 minutes:
250 warm up Swim.
50 Kicks.
100 IM
100 IM divided into 25s.
Complete recovery
400 m TT = 5:50 (room for improvement)
100 cooldown swim.

OFC, I love that place

Except the ignoramusses that don't understand lap swimming.
300 warm up with lots of kicks and some back stroke
1500 consecutive
100 cool down kicks and backstroke
I think I was in the agua for about 45 minutes.
I ain't fast.

Indoors

Sat and pedalled nowhere for an hour, then ran a 5k on the treadmill (with fake hills) in 22:17.
It was cold and rainy. Baby, huh?

Lone Swim

I had to wake up the life guard and have her turn the lights back on.
I don't remember what distance I ended up with. Not a lot.
I just drilled kicks and pulls and a bit of swimming, trying to shorten and speed up my kick.
30 minutes was all I got in.

Run to the Hills

I ran for an hour and 28 minutes if you include the bit where I got lost in the scrub oak. Not really lost, I just left the trail thinking I'd find the other trail.
I might have, but I didn't.
7 miles was all. About 2500 ascent and descent.
So that's decent.
Refreshing to get up there, though.

warm gym

10 min treadmill warm up
20 minutes of:
250 meter row
30 back extensions
15 pullups
(I threw in a bunch of situps here and there and did 5 rounds)
10 minute treadmill cooldown.

All barefoot, of course.

icecycle

Okay, so starting at 6:30 am when its in the mid to upper 30's wasn't the best plan.
And dropping into the low low 30s as the sun came up at 8 wasn't conducive to conserving any energy. So I huddles over the heat vent at the service station drinking hot cocoa and eating hostess donettes for 15 minutes before heading out and seeing if the sun had raised the temperature AT ALL. 2 quotes from the station attendant lady:
"you may as well be riding naked out there!"
"It was 28 degrees an hour ago, let me check - It's 30 out there now!"
Gotta ride, right?
I think I went 92 miles in just over 5 hours. It was miserably cold.
Oh well, time to taper down any way, right?

Lessons

After trying to teach myself and developing all kinds of bad habits, I finally paid for a half hour private lesson with an amazing coach. Best in the state? Maybe.
Starting all over with kicks and shoulder flexibility/streamline position.
Before that we did a great workout. Ladders. There were kicks and IMs and pulls and whatnot. It was a good one. I ended up swimming 2600 yards because I cut it short for the lesson. Then I probagbly swam another 600 yards during that.
Stingy shoulder. Felt good otherwise.

Too Cold to Be Wet

I'm pretty sure there's a rule written somewhere that says you shouldn't swim in a lake when there's snow on the nearby mountains.

I never have been too good at rules.

I had to double up the swim cap, but I spent an hour and 10 minutes out there. I hope I covered an iron distance in that time. That's what I'm shooting for in the IM.

New suit! Blue Seventy Synergie. Felt good. More flexibility oin the shoulders. Kefty still flared up after 45 minutes or so.

Beautiful afternoon though!

Track work

froze my self on this one.
6:35 mile to start with
3:00 rest
10 x 100 meter sprints with 90 second recoveries.
My best was a 3:52 pace.
My worst was a 4:23 pace.
The last one made me sick. Thats a good thing I think.
7:45 mile back home.
Good workout.

Come Late leave early

Rolled into the pool with just enough time to get a half hour in before I had to bail. Ended up with:
200 warm up free and back
I think I did 8 100's on 2 min int. I was getting them in around 1:26-1:30
Then I swam a 400.
I cant remember.
Left shoulder still bugging, but not stopping me.

Trails

Oh how mentally refreshing to get out into the foothills again. Pretty, to, eh?

1 hr 20 min

7.3 miles I think

Lotsa elevation

Tried the chia and liked it. I wish I'd drank it before the run instead of half way - right when I started the main descent. I'll definitely go for some iskiate again.