12/19: 2 hour trainer ride and 4 mile easy brick. The run felt positively sublime, totally effortless

12/20: 14 mile run, easy-mod-effort, 7:10 pace. But did develop a blood blister on the side of the ball of my foot. I think trekking through some craggy ice sheets did it. But legs felt good through out the run.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

7:10 pace is is a big effort for me. I did 11 miles today, but it has 10 minute section was scrambling up a steep grade that hits 48%. My last few miles, run hard were in the 7:10/7:20 range.
I followed that with a 3x500 swim 6:46/6:35/6:28 and a good hot tub soak. Now going to see Star Wars!

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Enjoy the movie! Just got tix for my second viewing this coming weekend.

This morning's swim was 3000 yd
w/u
500 build
m/s
2000 pyramid (400,300,200,100,100,200,300,400) with the buoy on the evens.
w/d
300 IM
200 kick w / fins


4 mile easy run, 7 for 7 for the 100 day challenge

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

A few good ones the last few days including the standard Saturday swim post ride:
400swim, 400kwf, 300p, 4x100 desc
20x100@1:20 (1:06-1:08)
4000scy

---

https://twitter.com/mungub

12/22 no swim
-63 minute trainer
-4 mile easy run, my HR was good and low, finally.

12/23
3000 yards, 52:22, swim time 46 min.
w/u
500 build
m/s
500 (200 buoy, 3 x 100)
500 (300 buoy, 2 x 100 fist drill)
500 (200 buoy, 6 x 50 all out)
500 (300 buoy, 2 x 100 hard)
w/d
300 IM
200 kick w/fins


8 mile run scheduled in 3 hours.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

The movie was a lot of fun. It had 'life' in it, just like the originals. But, oh man, did Luke get uhhhhhgleeee. (well, they all did, I guess, except Chewbacca)

Sunrise 14.4 mile run with 1800 feet of climbing and 8:46 pace. Feel real good about that one. Followed that with an easy 2000 yard swim in the sloshbucket.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

2 hours on the trainer this morning. Pool is closed tomorrow so I added the extra hour to my ride this morning.

4 mile easy run. The weather is getting ready to turn cold (teens and single digit temps) which will make running fun the next few days.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Had a challenging day for a couple of reasons: 1. The wind is howling - in some places gusts of 70mph. 2. Working through a problem, training is providing the anger management!
This AM: 7.5 miles running with 1630ft climbing 8:49 pace
Followed by a straight 3050 swim (missed by one) in 41:38
Then back out for another run of 10.3 miles with 1000ft of climbing 9:18 pace

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Ocean swim morning! 2.15 miles in 59 deg water. I wimped out and wore my wetsuit. Since losing a lot of weight, my wetsuit is my bioprene prosthetic.
I followed that up with a 33.5 mile bike ride with climbs and wind. First time on the bike in ages!

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Christmas Day, pool closed. 8 mile run, tried varying speed some in 57:xx

12/26 - 2 hour trainer ride and 4 mile easy brick in 31:00.

12/27 - 13 mile run. First run this winter with single digit temps but sunny so it turned into a sweat-fest. 1:34:xx

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

100 X 100 m @1:40

300 cool down

Total 10300m

About 35 to 40 of them were pull. The wheels fell off the bus at #80 went from holding 1:20's and 22's to 1:30's in the space of about 5 repeats. The last 10 were horrible, I had cramps and uncontrollable contractions in muscles that don't even exist.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Congrats on finishing it!

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

You are a monster.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

6.5 mi w/ 3 x 1 km @ 6:27 pace, then a single 400 @ 6:00 pace
1250 yd swim

500 w/u (7:22, haven't swum in like 9 days)
2 x [50 kick + 100 fast] 1:18s
200 fast 2:37
200 c/d last 50 backstroke

Felt good to swim.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Thanks! I wasn't sure I would be able to, the last 5 were complete hell.

Our club did it as a mini-fundraiser, just a donation to charity. We were raising money for a local refugee organization. About 15 people participated, and probably 10 of us did the full 100x100. 4 of us did the 1:40 pace, another 4 did it on 1:55, and 2 people did it as alternating 10 on 1:45, 10 on 2:00.

In total we collected $335 at the pool, and a few donated online as well.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

That's awesome. how do you feel today?

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Tired, but not too bad all things considered. I was pretty sore getting out of bed.

Then I had to shovel the driveway :-(

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

2000 yards this morning, very sluggish though I felt fully rested.
W/u
300
M/s
4 x 50 ankle band, this seemed to zap me
10 x 100 (odds fist, evens buoy)
300 IM
W/d
200 kick w/fins

Easy 4 mile run.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

2500 yards for me

400 SKPS


4 x 200 @ 3:20
2:44, 2:40, 2:40, 2:35


4x100 @ 1:45 (kick was 20sec rest) {
Pull - 1:24, 1:24, 1:24
Swim - 1:21, 1:18, 1:17
Swim - 1:25, 1:16, 1:15
Kick - 2:27, 2:22, 2:19
} x 3


100 cd

---

Strava

Awesome effort. I reckon I could probably get to 50-60, but only if they were on 2.00...
Is that long course?

My arms hurt just reading that set. Did it go by quickly once you got in a groove?

This set really made the arms feel like lead by the middle of the second round. It doesn't look bad on paper, but man it was tough.

Main set continuous: 2 x (3x200 @2:45 (desc 1-3), 100 HARD @2:00)
Round 1 was 2:20, 2:18, 2:16, 1:02
Round 2 was 2:23, 2:20, 2:19, 1:02

3700 scy

---

https://twitter.com/mungub

No, that was SCM. I don't even want to think about doing that Long course.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

The first 70 were pretty easy. I just did 10 swim, then 5 or 10 pull. Mostly to keep my legs from cramping and to force a slower pace. After 70, it started getting hard, then the last 15 were brutal and got progressively harder.

It was kinda strange, in retrospect, in that once I hit halfway they seemed to go by a lot faster. The first 20 seemed like they took forever. I got to 80, and it was like, Ok, only 20 left. (Aside from the agony I was in, that is)

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Yeah it would be pretty tough...

Still - awesome effort.

In Feb/March (it's summer down here in Melb), I might attempt 100's @ 1.50 - long course - just to see how many I get through.

12/29 - 4 mile easy run and 60 min on the trainer

12/30 - 6.2 mile run and 2000 yards swim
w/u
500 build
m/s
10 x 100
-2 w/buoy
-2 fist drill
-2 w/paddles
-2 fist drill
-2 w/buoy
w/d
300 IM
200 kick w/fins

12/31 - 60 min trainer and 4 mile easy run.

That's a wrap for December and 2015.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody