Four Day Summary

Thursday Run:

• Warm up - four laps
• 2 X accelerations (100+ m)
• 2 min @ pace, 4 min easy (fourlaps)
• 1 mile time trial (4 laps) - 7:44
• 30/30 - 7 x 30 sec hard and 30 sec easy
• Cool down

Friday
Rest Day!

Saturday Insanity

• 2:18:00 indoor spin
• 25 min run
• 20 min core/pilates/physio homework
• 12 min stretch

The weather was about 2 degrees so I wimped out and rode on my trainer instead. A month ago I would have done anything to avoid 10 minutes on a trainer and now I'll do 2 hours plus to avoid getting cold - wimp!

Managed to keep my cadence above 90 for all but the first 10 min warm up, 8 min cool down, and standing sections (aka butt stretches). At least 50% of the time my cadence was over 95 - pretty good!

Decent run - HR still a little high but definitely improving.

Did 5 or 7 stride sprints every 5 minutes. Changed things up and ran West at Hillcrest park, checked out some lazy goalty.

For my strength workout I started with the single leg squats as per Janice. Hard to know if I'm doing them right when I'm not in front of a mirror (walk away from the TV, you know you can do it!).

Then did rotator cuff exercises as per Janet, I think I'm working the right muscles but my shoulder is grinding and hurting most of the time I'm doing it. Not sure if the sore shoulder I have now is from the rotator cuff tendonitis or from muscles tired from weights!

Sunday swim/run
Time Trial Day!

Swim:

• 200m warm up
• 4 x 50m drill choice
• 50m easy
• 100m time trial - 1:45
• 150m easy
• 400m time trial - 9:45 (?) (NOT happy with this time. However, it should be easy to beat later in the year. Asthma at about 300m and just generally ran out of gas.)
• 100m cool down

Run:
2:25:00
Nice day in the Endowments Lands. The fast people disappeared so quickly we didn't have a chance to feel abandoned. My new shoes felt great, although I'm sad they're now dirty and lost the pretty new shoe look!

First Post - Packing, Procrastinating, Head Colds and Ulti Updates

Not an auspicious start to my blog - I'm recovering from an horrific sinus cold and haven't been able to work out for a week. I'm supposed to be packing in preparation for my move but somehow I'm creating a blog instead.

It's a beautiful day and I'm itching to get outside and do something active - must take care to go easy and as I don't want to get sick and sit out another week.

Aside from recovering from a cold, where am I now in my training? I'm not being terribly scientific at the moment, I'm calling it "base building" as I'm trying to maintain fitness and build a bit of skill/strength. I'm in a masters swim program two days a week with a fantastic instructor, Paul Cross, and am loving that. I'm doing Pilates once a week to keep up my core strength and trying to get out to run three times a week as I'm doing a half marathon in November. Somehow biking is the one thing I miss out on, and that's really where I'm weakest. I really should be in the gym doing some stregth work too (where do people find the time??). Once I'm moved and over this cold I'll be back out on my bike and better able to figure out my schedule.

In non-triathlon news - big shocker at UPA Club Championships as Fury beat Riot. The Seattle powerhouse finally goes down! The Open final is 8-6 Sockeye over Furious. C'mon boys, bring back another title!