This week has been all about quality. I had built the week to a bloody crescendo this AM, because we were going to go camping for Saturday and Sunday, but we got aced out of all of the sites in Washington State. On a Friday. Does anyone work a schedule anymore? Wait. Dont ask what I was doing hunting for a campground on Friday afternoon. The truth is I've been busting my balls at work, and I'm going to Orlando next week to swelter with a bunch of Enterprise Software Architects, so I figured a day away from the office (after delivering everything I needed to this week) -- while being available via email and phone -- was a good mental health break.
Monday
Swimming.
this was more of a chillout after the big race yesterday. I think I got around 2000 yards in, but not sure. I just kept moving, 150 free + 50 breast, stretching and focusing on form.
Tuesday
Running, 7 miles, intervals:
1x5 minute
1x10 minute
last mile hard.
More details when I download the data. But this was representative of the new regime. Fucking Hard Intervals. After a 2 mile warmup. Tried to keep it at 165 hr, ended up averaging closer to 159, but that also includes my HR spinning up after noodling @ 120 during the 'off' periods. I think the right thing to do would be to do 1 5 minute, and 1 10 minute, but track the first 5 and last 5 separately to get a true indication of effort during the last 5.
The last mile hard was just that. The Hill of Death was....deadly. But the only way I'm going to run faster is to run faster. Yogi Fucking Berra.
Wednesday
Insomnia. Strikes Again. Welll, I had scheduled an easy 4 miler + weights, but skipped to the weights directly. And got jiggy with it. Did TRX single legs with 60 extra lbs in dumbells, did deadlifts, did kettlebells, and did a new thing where I squat down low and pick up the kettlebell with one hand.
This all amounted to a good effort. I like what's going on wrt weights.
Thursday
Swimming: ~ 2000 yards
My ass feels like it's been flayed. Those squats just tore me up good. This will end well, provided I keep consistent about it. But I was very happy to be in the pool.
2000 yards swimming
2x200 with 50 breaststroke breaks = 300.
2x400 with 50 breastroke breaks = 900.
5x100 with 50 breastroke breaks = 750
a 150 warmdown.
Starting to like the longer, mellow intervals. But also threw in some 100s at 'pace', whatever that means (I dont check time. That would be depressing. Although...maybe I should check time)
Friday
riding, 25 miles, with weights.
2 loops MI, with a key difference: I focused on pushing hard for specific durations, and 'chilled' in between. Hard was hard, much more effort than my usual, and faster too. easy was easy, and I kept HR low. Ran into Bill Walker in the last 3 miles, so chilled it and rolled in w/him on his way to work.
Saturday
swimming, 2000 yds
2x500 w/50 br. between = 1100
5x100 IM w/50 br between = 750
250 warmdown.
First IM intervals in....25 years? Wow. Those hurt. But they're good. I'm going to repeat as my interval set. They keep me fresh, and allow me to push hard.
Sunday
9 mile run, computer died. Felt hard, I concentrated on cadence/turnover and not much else. Needed the 'run naked' break to just focus on body sensations and not digital feedback. Great day to run, AM was misting rain, but warm.
Monday
weights. Originally planned a 4 mile easy run, but had insomnia the night before and a meeting early this am.
1x20 dumbell squat, 60 lbs
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