Swim and Row Circuit

WOD#1: 1650 swim - 66 lengths in the pool, such fun. Time: 32:10 and my avg HR was high 130s, so I guess I was really going about 70%. Considering today is the first taper day, I felt that was appropriate. Felt like I could have swam forever.

WOD#2: 30 Thrusters @45#, 500m Row - 4x thru - this was hard - was shaking on the last reps of the thrusters in each set. Felt strong rowing. Time 17:24

Bike - All Good

Got my 90 minute bike ride in this morning w/my new crank. WOW! I am kicking myself knowing I could have been that much more efficient for the past year. I ended up riding 88 minutes, 22.64 miles - my avg cadence was 71 - which was a huge improvement over cadence from this ride previous times. I did not have to get into my small chain ring, except for one hill - I am excited.

Off to a family visit in the Berkshires - will do my mile swim tomorrow along with my circuit.

Swim and Row Circuits

My 90 minute bike will have to wait one more day.
I had to swtich up todays plan with tomorrows plan. Today my daughter is 20 (wow I feel old) and it was looking like a big rain storm at 6:30 am when I was ready to start my day.

Today:
WOD#1: 4x400 @80% swim, each set w/in 4 secs of each other: 7:57 (avg HR 133), 8:04 (avg HR 134), 8:13 (avg HR 135), 8:10 (avg HR 136). So I probably went 70%.

WOD#2: 21 backsquats, 500m Row, 15 backsquats, 500m Row, 9 backsquats, 500m Row. I used 75# which was not my 70% max (that would have been around 90-95), but did not want to mess w/my back. The back felt good during the squats and row. I think my form was particularly good because it had to be to not impact the back. Total time was: 9:56

Now onto a fun filled day with movie, shopping, etc to celebrate the 20Yr old.

Run Squat Burpee

400m run, 50 squats, 10 burpees - 4x thru. Time=16:24. Wow was I tomato red after this one. My HR got up to 180. I checked my speed on the runs and I got as low as 7:10, but definitely was in the 7:30s for most of the 400s.

Picked my bike up today - new crank, no more crazy 55 tooth big ring (who knew) I am expecting a pretty amazing ride and to gain some efficiency on my hills. Woo Hoo

Bike Sweat Test

I ditched my scheduled WOD, which was a bike interval of 5 min on, 2 off, 4x thru and performed a sweat test. After my run on Tuesday (91 degrees), I actually got sick to my stomach. In thinking about why, I realized it probably was lack of salt in my diet. I eliminated salt in all my food way back in February when it was cold and guess did not matter. So as of yesterday, I am including salt in my food.

Today's test was to determine how much weight loss is occurring - did a 60 minute bike ride at 70% inside on my trainer. Man, did I sweat. Results were that I lost 1.5lbs and now have direction on how much salt I need to take in, on top of any GU I consume.

Swim around the Lake

Had a 1650 swim on tap today, but given the weather, opted for a lake swim instead of the pool. Drove to the lake right after work with my friend Tim and met our Martin there. The 3 of us got our wetsuits on and off we went. We swam around my lake, which I believe is a bit over a mile (I have asked the president of the lake association to dig up some measurements). The last time I swam around was one year ago before Rev3 last year and I was completely winded, HR soaring - not today. We were in the water for about 54 minutes which included some breaks to chit chat. I felt very relaxed and could have kept swimming and swimming. In hindsight, I could have pushed it so much harder. And it was so hot even w/the wetsuit.

So my back discomfort seems to have shifted down to the low back and left side. And it hurt during the swim. I have a PT appt next Tuesday and my PT guy is fully trained on trigger point stuff, so I hope it helps.

I have another 1650 swim on the schedule for the weekend - not sure if I need to suck it up and do the 66 lengths in the pool or get back into the lake. I also have an interval 4x400 swim this week so that maybe my only pool swim and the next mile will be done outside.

2nd WOD: 5-5-5-5-5 Shoulder Press: Worried about my back and nobody at home to spot me - I opted to go ahead w/the presses, but kept the weight at 55lbs for each set. Still was hard the last 2 sets.

10K Run

OK, just the facts: it is hot, I never wished for winter running more than I did today. My back feels a bit better today, but not 100%. Going into the run I thought it would be more of a jog than a run - can't risk serious damage at this point.
Did the same route as last week. Today's time was slower - 56:55, but I only stopped twice to wipe my face and I did not stop up the hills and felt like I kept a steady pace the entire time, be it the pace was slower than normal, but I really don't care today. Today was a mental test of heat and I think I passed.

Anyone who is interested - lake swim around 5 tomorrow night in Sturbridge. Plan to swim around the lake - I think it is just over a mile and it will be HOT again tomorrow. Will be another lake swim this coming Sunday. Let me know if you are interested and need the address/directions.