Flight got in late, so I didn't get home until 2:30am. I slept until 8:45am, got some things together, put on my bathing suit and went to the pool. I have a long day ahead of me.
Swim was great. Ate granola and yogurt before leaving for the pool, brought a food bar with me for after, swam 200y to warm up and then set right into 15x 100y on 10". I am very pleased with the results of this swim. Specific data to come, but my slowest lap (50y) was 1'03. I really tried to get my body to work at a race pace the whole time. I am doing much better on my reach and pull, keeping my elbows bent and my hand in a strong position. Trying to focus on my left side, especially at the end of the pull. I tend to flip the hand out and relax prematurely, wasting the last bit of water.
Ate my food bar and went to the office to pick up some materials for my week (and give myself a little break between workouts). When I left I grabbed two hot dogs at Mike's Papaya, which I ate on the train. Upon arriving at home, I ate some leftover turkey meatballs with couscous and green beans. Hopped on the bike to ride for 90 minutes. Tuned into two episodes of Doctor Who and rode about 10 minutes to warm up, 80 minutes at a race-style pace (mostly monitoring my heart rate, kept between 155 and 175 throughout) varying the style of ride. I would pick a gear and a cadence and ride in that zone for 10 minutes straight, then spin fast for a minute 3x, then go back to a long ride with race cadence, "climb" a few hills, keep it interesting. Fed myself a GU after the first episode (about 45 mins in). Drank two bottles of water. I sweat a lot in the house. Yuck.
Transitioned quickly into running gear and bolted out the door, but didn't anticipate how tricky the stairs would be. My quads were not interested in "down". I had to hold the rail to make it down without buckling. Once I got outside, I hit lap on the Garmin and started an easy warm up run. My legs were really heavy. I ate a pack of Chomps right before I got off the bike, but realize that the effects were probably lost on the run, as I didn't have a long set. Once I got into the park, which took about five minutes, I ran one lap around the lower loop, trying to increase my pace as I went. This worked until I got to the hill that crosses back over at 72nd street. Getting up to the top was tiring and I found myself focusing on the cadence of my feet and really pulling myself along with my elbows. I haven't looked at the data for this set, but I don't think I have much at the beginning for pace, since it took the watch a while to find me.
When I got back to the house, I was tired. I took the stairs at a snail's pace and drank my milk as soon as I got upstairs. Hopped in the shower and threw my overnight bag together. I wanted to make the 4:03 train, but it didn't happen. Ended up just making it to the 4:42. Passed out on the train for about an hour. Thank goodness for an off day tomorrow.
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