a moderate spin class

We did mostly strength training last night. Mostly it was sets of 60 rpm @ a high resistance. I prefer this over the fast stuff. The last 5 30 second sets were the hardest of the night. Basically it was the same resistance, but building ever 5 seconds until the last 5 seconds are all out. My heart rate got up there pretty high.

Now I gotta get back to running, something I haven't done in almost a week! Yikes!

a tough swim class

We were worked pretty hard tonight at class. I am really sore right now. Basically we are learning how to make our stroke as long as possible, so we are using muscles that we aren't used to using. I got a few pointers on fixing my squiggly right arm on my pull; I should not force it and just pull lighter.

I am going to do an endurance swim this week so that I am not dying so fast at class.

wiiiiiiindy long ride

Today's long ride was very windy. So much so that at times I wondered if I would get blown off of my bike! This ride went over a couple of race routes, so it was strange to be back on these roads and not be at a race pace.

This is also the longest ride I have done I think since I last crashed last July. My legs felt fine and I was zooming up the hills. Perhaps now that I am 14 pounds lighter on the bike that it is helping me go faster? I think its due to how I have been constantly keeping my shape up.

We did 47.7 miles at about a 15mph pace, kinda slow, but it was because of the wind and the hills. Here is the profile for this ride:

short

Short swim last night, like 850 yards in 22 mins (yeah crappy time, but it was all drills).

Then this morning I was determined to get out for a short spin. It ended up being 40 mins in drizzle. Blah...nocked off 11.5 miles with a 16.5 mph average. Whatever, its keeping my legs moving.

ran a bit longer than had anticipated

aka, I took a wrong turn. oops! I only ran an extra half mile, so no biggie. I did 6.77 miles in an hour flat. My feet are a bit sore. I haven't ran this far in about 3 weeks, so I think I have lost some of that longer endurance. I think I am going to try to put in 1 10K per week until the season starts in January.

the timing is getting better

Hit the pool tonight for 37 mins, working on drills drills and more drills. So one thing my coach has been harping on me is my timing with my arms, especially when my left arm enters and my right arm catches and pulls. I keep my right arm out too long. So tonight I did a bunch of drills that MADE me pull my right arm earlier. Then when I would practice the timing during normal swimming, I was getting it. I found a constant rhythm from right arm to left arm, etc. Now I gotta get my catch and pull looking better, as those two things look like utter poo.

a difficult swim

Tonight nothing was clicking at my swim class. I think everyone was struggling too. This is ok, though. I think in 1-2 weeks it will click and everyone is gonna look like different swimmers. We are all starting to realize our specific faults with our swim techniques and we know how to fix it, we just gotta get out there and do it.

I HAVE to get to the pool 2-3 times more this week to make this stuff stick! Plus I WILL watch my swim DVD a few more times to review and to see proper technique.