Showing posts with label swimming. Show all posts
Showing posts with label swimming. Show all posts

Saturday, August 11, 2018

Hold my beer...


So, tomorrow I’m doing this thing. It seems kind of crazy, even to me, and especially FOR me because well… who signs up for an ultra swim when they’re not a swimmer? Well, me, it seems. Chalk it up to a chain-reaction of crazy ideas beginning with my 2019 Ultra520K application, followed by a little post-Hyack hot-tub encouragement peer-pressure from super swimmer Ann. And hey, it was so far away, surely I could become a better swimmer by then, right? 

Well, then is now, and despite spending hours and hours of time in the pool and the lake, and Sunday after Sunday (after Sunday) of early morning swim coaching, I’m no faster than I was before. Le sigh.

Speed matters because here because this race has a cut-off. If I swim straight enough, and conditions are favourable, I should be OK. Should be.

Ten years ago, I embarked on a journey to transform my body, my health, and my life. In those early years, when I was well at the back of the pack of running races and triathlons, I feared being last. And in those early years, I came close a few times. Very, very close. Like… I think I was 3rd from last once at an AIK race but although spectators warn us with signs that race results last forever, I can’t find it to confirm!  Over the years, I’ve worked my way up to the middle of the pack, and every once in a while, I’m closer to the front than the middle. It’s been a long time since I feared being the last athlete across the line.  Well, tomorrow, I expect to be the last athlete across the line. And that’s 100% OK with me. It will mean this non-swimmer who can’t seem to work her way out of the slow lane will have made all the cut-offs and hauled herself through the water over 11.8 km. Crazy, right?

No matter the outcome, I want some people to know how much I appreciate them when it comes to tomorrow’s crazy. Shelly, who took kayaking lessons to prepare for this and will paddle all day and manage my snacks… Andrew, who may tell me I’m crazy when I get these ideas, but supports me all the way anyway… my Coach Liz, who has never said a single negative thing about my swimming (and chastises me when I do) despite the fact that I am sure she must look at some of my swim workouts and wonder how the hell someone can go so.damn.slow …she always makes me feel like she believes in my ability to be successful, even when sometimes I’m not so sure myself… and my swim coach Ryan, who has yet to declare me hopeless. 

At my last session with Ryan coaching, he kayaked alongside me and shouted (he’s good at the shouting):

“Karin! Karin!! You can swim all day…” (I mmm-hmm’d my agreement) “…you need to swim faster.”

I’ll try Ryan, I’ll try.

See you at the finish line.

Saturday, August 29, 2015

Race Reports: Challenge Penticton Festival Events

So hey, about that Ironman… Yeah, I did it. And there will be a race report. But not today. As I write this, I’m up in Penticton, on the eve of Challenge Penticton. Yeah, like the very same race that was my first iron distance race last year. Only I’m not racing it this year. The Hub is. It’s his first real triathlon and he’s doing the Half distance. I’ve been winging it as his coach and this weekend I’m faking it as a deferential, supportive type instead of my usual high maintenance diva self. I’m very good at the latter. The other? Well…

Anyway. So I’m not racing the Challenge this year. I’ve actually taken August “off” – which was supposed to mean taking a break from structured training and just doing what I wanted. That’s not quite how it’s worked out …but more on that in another post. Since the month has been low key, and I’m feeling left out not being able to race with the rest of the free world my triathlete friends, I decided to make the most of having to sit out, and take advantage of some of the Festival events that I wouldn’t ordinarily get to do. Like a 5K fun run and the Ogopogo Swim Race. I know. Swimming.

Thursday, we rolled into smoky Penticton a couple of hours before the Feed the Valley 5K Fun Run. Time to unload the van, change, and then stroll down to The Peach. We watched the kiddies 1K fun run, while trying to figure out who’s-who among the pros handing out medals.

Even though it was a “fun run”, no bibs, no timing chips, and I wasn’t looking for anything particular from this race… it was +30 degrees, smoky, I’d been sitting in a car for 5 hours, and this was my month off… I was still nervously sizing up the “competition” and worrying with this small field, it was not out of the realm of possibility that I would be last. The route was a two loop out & back along Lakeshore, running right past our hotel 4 times. I told my family that if I was last, I was ducking into our hotel on the way back from the second loop. Screw the finish line.

And then we were off. As I approached the first turnaround, Jeff Symonds was making his way back, leading a pack of speedy peeps, all of them looking comfortable. There weren’t a ton of people ahead of me, and once I made the turn and was on my way back, I saw that there were plenty behind me. Good. I’d gone out a little too fast, and my pace was slowing a bit, it was hot and I felt the smoky air stinging the back of my throat. At the turn to start the second loop, I stopped to grab water – something I wouldn’t ordinarily do in a 5K - walking a few seconds to gulp it down, and then off for loop number 2.
This time, well before I reached the turnaround on the 2nd loop, Jeff Symonds was running by. All by himself now, and running effortlessly with none of his trademark Ugly, he offered some words of encouragement as he ran by.

My 5K PB is 25:11. Set January of this year at the Athletes in Kind New Year’s Day Generation Run. I didn’t expect to beat it, and told my family as much as we were walking to the start. My daughter asked how long it would take me… My PB is 25:11. I won’t beat that but it’ll be something under 30 minutes. She was surprised – and impressed – that I could run 5K in under 30 minutes. Yeah, that used to impress me too. So I ran in to the finish at 24:54. My daughter ran over and said “Mom, you PB’d!” I knew I wasn’t running PB-pace – I’d been checking pace from time to time and watching it creep slowly up. I glanced down at my Garmin when she said that, seeing a 4.76, and dismissed her congrats… “Yeah, but the course was short.”

“Don’t DO that!” she replied.

Oh, in the days before Garmin, we would have been none the wiser, taking that PB at face value and celebrating it. But I don’t know… is a PB still a PB, even when the course is short?

We waited a while at the finish, then started walking back to the hotel since we had family waiting on us for dinner. The final two runners were still making their way back and as we neared them on course, I would stop, put my shoes down, clap and cheer. Feeling inspired and impressed by these women. I’m not sure why the idea of being last feels embarrassing or shameful when it’s me, but a mark of determination, spirit, and triumph when it’s someone else. When the final runner passed by, a bike volunteer who’d ridden out to check on her told her she had some friends coming out to run her in. I turned to see pros Jeff Symonds and Nathan Killam jogging out to finish with her. Like the final finisher in an Ironman, there’s a lot of support for the last one in. No, last was not a bad place to be.

My big brave move had been wearing a top that exposed a bit of midriff. A counter to some self-esteem bashing “picked for you” pins that Pinterest had been taunting me with. All bones, flat stomachs, and thigh gaps. I was trying to embrace strong, fit, and powerful and be a better role model for my girly. But mostly it just made me hate all the race pictures. And then the next morning, when I went for a short swim, I ended up in a conversation with a teeny-tiny super-fit and lovely woman, also heading in for a swim. She’d won her age group at IMC in a previous year. She’d been to Kona. And she described it as terrible because the Island shuts down and is overrun by triathletes… all these teeny-tiny super-fit women. Hmmm. Are any of us comfortable in our skin?

Today was the Ogopogo swim race. Three distances to choose from: 500m, 1K or 2K. 500m hardly seemed like struggling in to the wet suit, and 2K seemed like work, so I’d signed up for the 1K and was actually looking forward to it. I’ve done very little swimming since IMC… this will be fun I thought.
Walking to the Peach, I watched the lake churning in the wind, listened to the waves crashing on shore. Gross. I texted my friend Jenn who was swimming the 2K: I’m not sure I’m going to swim. I told her the water was rough, and this was supposed to be fun. So drop down to the 1K she said. Ha.


After some expert bodymarking, I wriggled into my wetsuit (in its last season I’m afraid), and waited for the start. Two 500m loops, swimming mostly across the waves… darn it. At the start, I struggled to get my breathing right. And I don’t think it was the slightly choppy lake as much as it was the absence of time spent in any lake this last month, but it was a rough start. I was aware that pretty much everyone was swimming away from me, leaving me thrashing about pretty much on my own. I had a “yeah, what else is new” feeling, but other than that, didn’t really care. I knew that with a bunch of people doing the 2K, it’s not like I’d be emerging 20 minutes after everyone was done. So I just settled in and swam, taking a moment at one point to acknowledge that it was fortunate that I was a bilateral breather and could choose which side to breathe on given the rough water. 

I finished in 26:11, with a 2:19/100m pace. Not fast by any standard but 1 second faster than any of my previous open water swim race paces. Go figure. 

I’m glad I didn’t bail.



Tuesday, June 23, 2015

Ironman Canada - 6 weeks out


IMC: 6 weeks to go (June 15-21)
Challenge: 6 weeks to go (July 7-13)
Total training hours
12:42
12:46
Swim
4:29 / 10,166m
3:44 / 8798m
Bike
5:37 / 146 km
5:38 / 149.2 km
Run
2:36 / 23.5 km
3:24 / 31.1 km                
Strength training


Yoga


SBR Total
12:42
12:46

6 weeks pre-IMC and 6 weeks pre-Challenge are looking pretty comparable – both overall and on the bike, with variation in time spent swimming vs running. And I can explain.

Monday of this week was my birthday. And a few years ago, I started a tradition of doing something to challenge myself on that day – something that was both a physical challenge and just a little bit awful. In 2013, I went to the Grouse Grind in time for the gate opening, just 6 days after posting a new PB (51 minutes), getting under an hour for the first time and vowing never to do it again. I motored my way up, passed by only a few people, reaching the top in 48 minutes. Celebrated with a coffee & a view, then took the gondola down. In 2014, I swam 2 loops of Sasamat – which took me so close to 5 km that I extended and swam a little extra. A Happy Birthday biggest swim ever. Until this year. This year’s birthday challenge: Kits Pool x my age. For those not in the know, Kits Pool is 137m long. And I’m not 27. I was a Kits Pool virgin going in… 2 hours and 40 minutes, and 6165m later… New biggest swim ever. Challenge met. 

And this year, the bright side to getting older is that it brought me 10 minutes closer to Boston, without ever having to step foot on the track. Silver linings.

And the rest of the week?

Week 6:
Monday
The Birthday Challenge: 6165m swim
Tuesday
Rest… first one in 3 weeks. Ahhhh, gratefully respected.
Wednesday
1700m swim before work
41 km ride with a wee TT effort mid-ride
Thursday
13.9 km PRM group run
Friday
A second rest day… and fine with that!
Saturday
2.3 km open water swim
9.6 km trail run post swim
Sunday
105 km ride

So as I write this, we’re into “5 weeks out” training… 4 weeks and 5 days right now. 4 WEEKS AND 5 DAYS. I’m in a light week because of the Scotia Half this weekend and find myself often feeling anxious about how close the race is, how close the taper is. Given my light week for the race, I think I’m left with just 2 big rides… Yikes.

Ending my reminiscing of this past week... if I could mention the Sugoi Warehouse Sale. A tradition every fall/winter... standing in line for hours on opening day. After the first year I went, I started taking the afternoon off work just to get in early... but often returning again later in the weekend ...just in case I missed a deal. I've got drawers stuffed full of Sugoi Warehouse Sale purchases. Really, that first year I went to the sale, I was nearing the end of my giant weight loss and the Sugoi sale helped me purchase a whole fitness wardrobe in my new smaller size. It was a Godsend. (Losing big weight gets really expensive... everything needs to be replaced. EVERYTHING.) But Sugoi is relocating their warehouse Stateside (or so the rumour goes), and this surprise summer warehouse sale was the last ever. I didn't really need anything but I had to go... Added a few more Sugoi pieces, and a lot more pink, to my collection... Cheers Sugoi Warehouse Sales. It's been fun.

Thursday, March 19, 2015

Marathon Number 6 & Olympic Dreams

OK settle down. It’s not what you think. Before you consider an intervention, or perhaps recommend some medication, hear me out…

Probably the best of the medals. Coffee cup & glitter.
Back when I was a young lass of 39, I had this crazy idea that I would push back against turning 40 by running a marathon. Because really, there is no better way to feel young and sprightly than by subjecting yourself to a physically and mentally punishing ordeal that will leave you shuffling like an octogenarian for days afterward. (So just in case you are again thinking about interventions and medication, let me just mention that I now celebrate my birthday with a day at the spa with two women I covet as sisters.) But crazy ideas are a specialty of mine and so the Seattle Rock’n’Roll Marathon (2010), falling within a couple of weeks of my 40th birthday, became the Bucket List & Birthday Big Idea. I talked my bestie into doing it with me and after months of training together, off we went, and ta da: a few hours (way too many) later, we were marathon finishers. I took an eternity to finish (6:56), finishing just ahead (barely) of the sweeper vehicle, and really getting my money’s worth out of that race fee. Actually not really, because by the time I finished, all the bands had gone home and they were packing up the water and other finish line stuff. Rock-and-roll, not so much. And I swore I’d never run another marathon... in Seattle. And high on endorphins and post-race-afterglow (probably dehydration), I declared I would run a marathon every year thereafter.

Despite my hate-on for Seattle marathons, for “41”, in 2011, I went back to Seattle and ran the “regular” Seattle Marathon. Because if you don’t love Seattle hills, interstates, and 40-million out & backs on a sunny June day, you’re probably going to feel much better running a hillier Seattle route on a rainy, windy, November day. I know. Rain. In November. In Seattle. Who could have predicted that? I had manipulated convinced my bestie to run this one too, waiting for the right time (read: emotionally vulnerable) to pop the question: Wanna run another marathon? We both ran big PBs (6:11 this time for me) and declared our Seattle Marathon days were over.

For “42”, I stayed home and ran the BMO Vancouver Marathon in 2013 (4:31). For “43”, it was Whidbey Island (4:21), my favourite (so far). And of course for “44”, if you’re not new here and have been paying attention… Napa Valley (4:11). But that was like weeks ago and within a few days of finishing, I started trying to pick #6. Something between June of 2015 and June of 2016. And something that would work timing-wise with IMC this year and whatever IM I might be thinking about next year. Because Coach says recovery is important. Sure.

So after working out a Plan A, B and C that all hinged on race lotteries, I ran these by my Coach and then scrapped all of them and went with Plan D: LA in March. Only guess what? LA moves to February next year. Why? Something to do with allowing time for recovery between the marathon and the Olympic 10K trials… yeah I think that’s it. I didn’t pay too much attention because (obviously), I’m not looking for a spot, lol. And speaking of the Olympics, LA is hosting the Olympic marathon trials the day before the LA Marathon.

So registration opened today – for 2 days only – and then it re-opens in September with a higher price tag. And I might have accidentally signed up. So number 6: LA Marathon, February 14, 2016. Sub 4 is the goal.

And speaking of the Olympics… Recall in my last post, I mentioned that my swims were sucky. Suckier than usual. So today, I was repeating one of last week’s workouts and feeling pretty good about it. This was my workout:
  • 200 swim, 100 kicks 
  • Main – on 15s rest: 
    • 4x200 @ 70% 
    • 4x100 @ 80% 
    • 4x50 @ 90% 
    • 4x25 @ 100% 
  • 4x100 with pull buoy & paddles, on 10s rest. 
  • 100 easy 
So I’m feeling good. Lane to myself, no rage, and I’m pretty sure I’m swimming it faster than the previous week (which I did, 2 minutes faster FWIW). And then I’m doing my 4x50s and I’m just finishing my 15s rest when an elderly Asian lady in the next lane, doing breast stroke and keeping her hair dry, comes swimming up. I head off for my next 50 and am just finishing my 15s rest at the wall when she comes swimming in again. WTF? Suddenly I’m not feeling so much like Ariel. As I head off, I think I catch a glimpse of flipper and I think “riiiight, of course… this is why her leisurely breast stroke is not much slower than my 50m @ 90%”. After I’m done my main set, before I head off with paddles, I duck my head under and have a look: no flippers. Damn it!

It’s so obvious what’s going on here. Clearly this woman is a former Olympic medalist. Next time I’m there, I might ask her to sign my swim cap.


Sunday, February 8, 2015

Ironman Canada - 25 weeks out


IMC: 25 weeks to go (Feb 2-Feb 8)
Challenge: 25 weeks to go (Feb 24-Mar 2)
Total training hours
14:18
12:02
Swim
2:32 / 5550m
4:42 / 9500m
Bike
3:21 (spin class + 16.8 km on the trainer + 30.3 km outside!)
1:45 (trainer time + spin class)
Run
7:05 / 67.7 km
3:34 / 33.2 km
Strength training
0:20
1:00
Yoga
1:00
1:00
SBR Total
12:58
10:02

So I continued to run my ass off… figuratively… not literally. Not that my ass needs shrinking but there are other parts that do and none of this training and saintly eating is doing a damn thing… Oh, oh… we’re heading back to Crazytown!

Monday was another of those frustrating “nothing-at-all” rest days. Look how they show up in my plan, with a smiley-face as if that’s supposed to make it fine. It’s not that I was opposed to getting a day off from SBR, the day before on my long run I’d been thinking I could use one, but I could really have used a yoga class…anyhoo, bygones.

Some thoughts on the week:
  • Tuesday was an uneventful swim before work, then a trip to the track for some speed work after work. I hate speed work.  More specifically, I hate track sessions. Tempo runs taunt me from the training plan all week leading up to them but I can usually tackle them and feel successful.  Track work, not so much. I think I’m not built for speed. I certainly don’t know how to suffer well. Tuesday’s session called for 6 x 800m hard and I went out hoping to be fast and consistent with each effort. The only consistency was in running each one slower: my 800s were run in 3:43, 3:49, 3:53, 3:54, 3:58, and 3:57. Gah!  Driving home from the track, I tried to calculate how many more times I’ll get sent to the track this year… I’m guessing twice more before Napa…then maybe nothing until after tri-season. Too good to be true? Probably.
  • Wednesday morning, I started the day with an early morning zone 1 shuffle. I love running first thing in the morning. I love it more when it’s summer and it’s light out but I get very few summer early morning runs on the plan – that’s swim time. Wednesday, I was out the door before 5, head lamp flashing around my waist, reflective clothing on and… can you guess at which point in my run a douchebag in a red mini-van nearly ran me over on a cross-walk?
    To the people living by PME that I may have woken with a blood-curdling scream at 5 am… Sorry-not-sorry. I am starting to feel like there is an inverse relationship between the efforts one goes to in order to be visible, and the likelihood that one will have a close call… And crosswalks. Really. Motorists don’t care. Today, I had someone honk angrily at me just as I left the cross-walk to get back on the sidewalk. I can only assume that she was angry she had to wait while I exercised my right of way… and that I wasn’t RUNNING fast enough for her. Sheesh. McDonalds getting cold on the seat there lady?
  • Saturday morning I had my biggest swim since Challenge. Tough workout. But a good workout. And nice to get a big swim in and reassure myself that I can. I wasn’t even that disappointed in my time (1:22 for 3050m). One thing about that morning though: about a dozen Cross-fitters showed up at the pool, most with complimentary passes (they were ahead of me in line). When they hit the pool deck, they got in the shallow end, then got out, milled around a bit, and then went and spoke to one of the lifeguards. Said lifeguard then proceeded to shrink one of the existing lanes to open up a lane just for these guys. But wait, it gets better. Lengths swimming is a challenge …most pools have only a few windows where you get any real pool real estate for swimming lengths, it’s usually at noon or first thing in the morning. The rest of the time, you get a wee bit’o’space and the rest of the “swimming” pool is for people who want to play in the water. So when these guys showed up at 7 am on Saturday, when ALL of the competition pool is reserved for lengths swimming, and then were gifted a lane, well… because they weren’t swimming lengths. No, they all lined up on the side and then jumped in, climbed out, jumped in, climbed out, jumped in, climbed out. You get the idea. I tried to stay zen about the resulting water turbulence by telling myself it was good practice for open water on race day. They occasionally did lengths but it was clear they were here for a bit of cross-fit cross-training that included the in & outs, and a considerable amount of time spent as a group treading water. And while I’m glad I didn’t have to share a swim lane with these folks, I’ve got to say, I just don’t think this was OK. I might feel differently if they got their very own lane for swimming but that’s not what happened. And even then, if I showed up with a bunch of my tri friends during lengths swimming and asked if they could shrink a lane to give my little gang exclusive use of a lane… well, come on, we know that would never happen. So… shame on you Maple Ridge Leisure Centre. And will I rant every week about a local pool? God I hope not.
  • Fast forward to today… yes, fast forward a whole day… and what a day it was! Sunny, dry and so warm for winter. I snapped this pic before heading out for my run this morning, it was about 7:30 and 10 degrees.
    I had a fabulous run and followed it with a text to my coach asking if I could go out for an easy spin in the afternoon if the weather held. I got the green light for 75 minutes! A fantastic “winter” ride… 30 km easy, and 13 degrees? More, please! Post-spin, I had just enough time to change and head out for my second run of the day (a little 5K shuffle) before another quick change and a one-hour Gentle Hatha class. The perfect way to cap a day of run-bike-run.

Here is a summary of the week:
Monday
SFA
Tuesday
2500m swim before work
11km run – speed work at the track after work
Wednesday
5 km early morning zone 1 run
Strength work at home – mostly core, some squats & lunges
PRM Spin Class
Thursday
13 km run after work
Friday
“Bench press for cyclists” x 18 - trainer workout after work
Saturday
3050m swim
10 km run
Sunday
22 km run in the morning
30 km ride mid-afternoon
5 km run post-ride
Gentle Hatha Yoga Class


Note to self for next week: strength! More strength!

Monday, February 2, 2015

Ironman Canada - 26 weeks out



IMC: 26 weeks to go (Jan 26-Feb 1)
Challenge: 26 weeks to go (Feb 17-23)
Total training hours
13:55
11:19
Swim
3:41 / 7200m
1:29 / 3100m
Bike
1:00 (15.6 km on the trainer)
2:47 (trainer time + spin class)
Run
7:24 / 68.4 km
3:33 / 33.88 km
Strength training
0:50
1:30
Yoga
1:00
2:00
SBR Total
12:05
7:49

So this last week I ran my ass off. With apologies to my knees, particularly my right one which is currently aching like the Dickens (whatever that means). When I logged in to workoutlog and saw the plan for last week, I was giddy with excitement… two long runs! Two! And two runs on Sunday! Two! This Gemini loves things in twos! And overuse of exclamation marks!

Monday, I suffered through one of those God-awful “nothing-at-all” rest days. Normally I can get away with a yoga class on a rest day but Coach said no. The first SFA day since the day after Deception Pass. So I was already “down” on my yoga quota… and then… recall in my last training week recap that I had alluded to not celebrating a happy balance of yoga and strength this week? So about that…

Tuesday morning, I had to work in my downtown office which meant commuting – and a need to do my swim closer to the office. Normally I’d hit Hillcrest but since the Hub was swimming too, we went to the pool nearest to his work: CG Brown. My first time… and last time. I may or may not  have had a temper tantrum that involved calling other people names (asshole to the man who kept stepping on my feet with his flippers), and ranting about the activity in the two medium lanes… water Tai-Chi (???) in the one I was swimming in, and some sort of backwards rumba in the adjacent lane.

I had four lanes to choose from:

  • the no-swimmer-would-ever-attempt-to-swim-there slow lane where people ride pool noodles like seahorses up and down the lane
  • the medium lane I was in with stompy-flipper-guy and Mr. Tai Chi that I could completely pass from his feet to a body length in front in 2 strokes. Two Strokes. 
  • a second medium lane with the backwards rumba dancing WTF are you doing “swimmer”
  • and then the fast lane with what looked to be Alexi of the Russian Olympic Swim Team, muscles bulging, powering up and down the lane. 
If I were to jump into the fast lane, I would be Mr. Water Tai Chi to that guy. And that wasn’t happening. Instead I ranted petulantly about the other swimmers, called the out-of-control-flipper guy a name and The Hub swam sheepishly away and pretended he didn’t know me. In my defence I had a pounding headache and my head was being squeezed inside my swim cap and goggle straps… Yeah, not much of a defence. I abandoned the 2500m workout 1050m in, knowing I’d have to start it all from the beginning later in the day. Knowing that would mean no time for strength or yoga. Punishment? Karma? I regret nothing.

But sidebar: what I wouldn’t give for a nice pool, with lane swimming all the time, where all you could do was actual swimming (no Tai Chi, rumba, pool noodle riding, etc), with pace guidelines for the lanes you’re in, and lifeguards who aren’t afraid to enforce them. I would drive out of my way and pay a premium for a drop-in swim at a facility like that.

So that was my training lowlight of the week… the highlight?  Hmmm… probably a toss-up between two (two!) successful snot-rockets blown on my very wet long run Sunday morning or the new GU I tried on that very same run. Not since Chocolate Raspberry Roctanes has a GU come along that is reason in and of itself to run long. Endorphin junkies, I introduce you to: Caramel Macchiato.

This is how the week played out:

Monday
SFA
Tuesday
1050m swim before work (Fail!)
4.8 km zone 1 run after work
2500m swim after my run (Making good on the morning’s swim assignment.)
Wednesday
2300m swim before work (about 9 hrs after the night before… too soon!)
7.3 km run after work             
Thursday
17.7 km run after work… best part of the day!
Friday
Strength circuit at home after work
“Bench press for cyclists” x 15 - trainer workout after my strength workout

Saturday
1350m PRM swim
13 km run
Sunday
Hatha Yoga Class
19 km run in the morning
6.7 km run before dinner
TRX push-ups & squats