An extraordinary summer here in the Fraser Valley, in October. Another noon-hour Whonnock Lake adventure. Went too hard and swam off course on the crossing. Yikes 15:05. Bilateral on the way back, breaks every 150 strokes and came home in 14:10. Something to be said about proper siting and rest intervals! Pool free since March 20.

---

http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

Swam indoors at different pool. First time inside since March 15.

2500SCY
1000FR in 14:10/400IM K (no board)
6x100P on 1:30 (1:14-7)
8x50 stroke on 60 (37-46), 100 easy

Guy in lane next to me doing his workout alternated sets between pull bouy, kicking with fins, swimming with fins, swimming with snorkel, pulling with snorkel. No “ just swimming” without any toys.

and I'll bet that he was having more fun than you!!! =)

---

http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

yesterday 40 mi easy ride
today 7.4 mi run in 64:30 with 5k + 2 x 1 mi avg 8:34; 1800m swim

swim was straight with a little kicking

---

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

He was smiling when he got out of the pool - - or maybe that was jaw rigor from clenching the snorkel

7.6 mi run 64:30, 1800m straight goofing off in the pool, lifted some weights

---

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

Just embarking on a (fairly active but still ) couch (in terms of bike and run) to HIM.

The ocean is down to well below 10C (50(?)f) so went back to the pool this week.

Tuesday 46k on the bike
Wednesday 6:30am pool session just to see what the mornings are like (busy) 10 minute warm up followed by 35 min drills
Friday... first run in absolutely ages / years 5k ish slow and easy...
Today back in the pool 5x10min sets (30 second rest) at easy cruise (1:50 - 2:00 per 100m ) except 1x10 min set with fins nice fast and super smooth ...and halfway through the 3rd set where someone gym bro decided they wanted to race me so I blew them out of the water and lapped them twice in 5 lengths - that will teach him to splash me 😜)... really should buy a swim tracker.... pool is only 25m so i can't count laps... really miss the ocean space already... also nursing a neck strain from over teaching trying to get mousetrap behind the back wall of the built in cupboard...

Did my birthday workout
1957 meters swim (30:40) in pool
63k bike
6.3k run (yes, I don’t like the run)
20+ mph winds made this a lot harder than last year, but happy to have another year to swim/bike/run on this earth

Happy Birthday

yesterday 71.2 mi ride
today 12.5 mi run (1h55), 550m swim to stretch out and cool off

---

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

Got to do a sprint tri Sunday. Swim was 300m, but broken as 150m in a spring fed pool, ~200m run to a real pool, then 150m snake in that pool. +12.7mi bike, 2.7mi run. Total 56:48.

Today:
300 warmup
8x50 drill
4x500 smooth/aerobic effort (little harder on #4) on 6:30
[5:46-44-43-37]
5x100 strong on 1:30
[1:03.0 - 2.5 - 2.3 - 2.1 - 1.4]
100 easy
=3300scy

plan for 45min run later.

Swim leg from this weekend's tri:

---

-----

800 wu
2 x 100 drill
4 x 100 @ 1:30
4 x 100 pull @ 1:30
2 x 100 kick
300 wd

2300 SCM

6 mile run

this morning:

300 easy
8x50 drill
5x100 with ankle band on 1:25
5x200 descend on 2:45 [2:14-12-11-09-06]
50 easy
800 pull strong with paddles and buoy [8:44]
3x50 easy

3200 scy

undecided on a 2nd workout for today.

Side note: DO THIS DRILL
https://www.youtube.com/watch?v=esV3XDAPk2M


I do this every session as part of my 8x50 drill warmup. As an age grouper, we would do longer sets only doing this drill, and working up to doing it fast, like 8x100 on a 5-10s rest interval. Working up to doing this drill fast (called '6-1-6 drill' in the video, I call it '6-kick roll drill') is good for optimizing body position in the stretch/catch phase and improving your kick.

---

-----

happy birthday!

Tuesday I ran 7+ miles and rode 15.5 miles. Wednesday I ran 12 miles (1:50:39) and swam 1k. Thursday I ran 7.6 mi (7 @ 8:34/mi) and swam 1300m.

today 7.7 mi run w/ 5k @ 8:00/mi, 1600m swim

swim was
6 x 100 on 1:40
6 x [50 kick + 100 fast] 1:25-1:27
100 c/d

---

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

Lucky enough to still be lake swimming here in Canada. Had to plow through 150 metres of lily pads on the way out. Crossed in 15:20. Took it easy on the way back and found a "cleaner" line to shore - 14:30.

Getting a bit chilly. Next time 2 swim caps!

---

http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

Indoor pool swimming now: 45 minute sessions
SCY: 2500 total
1500FR (7:15,7:10,7:00 splits), 200IMK
5x100P on 1:30 (1:13-7), 4x50 IM Order on 60 (37-46), 4x25FR in 30 (17s)

Saturday was the Odyssey Swimrun Austin course preview: total of ~8.5 miles, of which about 3k yards swimming, including two cliff jumps, in full swimrun gear. Hard to nail down the open water pace, on several swims I had to float a bit while looking for the flag to mark the exit.

---

-----

Saturday: 6.3 mi bike, 3.1 mi run, watched the OK State Invitational XC meet, ran another 3 mi
Sunday: 65.5 mi bike
today: 11.5 mi run, 850m swim (straight, one lap drill, last lap kick)

---

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

SCY: 2500
1000FR (13:55), 400IM K
6x100P on 1:30 (1:12-5)
8x50 Stroke on 60 (36-46) 100 Easy.

First time under 14:00 in 1000 since March. Long road getting there on 2500/session. Going to try swimming w/Masters team 2x/week to this week to get some 60 minute sessions. Will see how “Covid safe” it feels.

Regular 700 yards of warmup, then:

3x300 as 75 easy, 25 fast on 4:00
3x200 mixed easy/fast: 1st was same as 300's, second was 50ez/25f/50ez/25f/50ez, third was 25ez/25f/50ez/25f/50ez/25f
4x200 paddles and ankle band on 2:45
2x100 easy


3200 scy


+4 mile easy run in the afternoon heat.

---

-----

Still our of our house from the fire escape, staying on a lake. So doing 15 to 25 minute straight swims in coolish water about 4 days a week. Been able to get in the pool in Palmdale about once ever two weeks, so just doing some long rest faster swimming. My wife is now swimming for first time in 9 years, so designing some workouts where we can do the same interval, just different distances or stroke. So did this today with little smoke:

300s(4;16)
8x150p@2;30(1;51 to 1;43)
100IM kick(1;55)
4x50 breast@1;30(43/42/41/40) 100IM kick(1;55)
2x50@1;30, free(36) fly(35)
100IM kick(1;54)
2000SCY

One more back in the pool before going back to the lake today:

500s(7;06)
5x(150p@2;15/50 breast@1;15) pulls-1;51 to 1;48. breast-45 to 43
150IM kick(2;50)
4x50@1;30 IM order( 36fly/41 back/42 breast/33 free)
150IM kick (1;48)
2000SCY

2800 SCY. Swam with masters team. Short and fast intervals.
400S/200K/200P
5 x (4x25K 4x25S, 4x50S) 10 seconds rest at each interval, 30 seconds between rounds)

Nice to see I ain't the only one in a lake still.
It's been a VERY long open water season.
Started mid-March and still at it.
2 swim caps and gloves make it quite doable.
Other than a chilled out beaver (how Canadian is that), I had the lake to myself yesterday.
16 minutes to cross.
On the way back with the noon-day sun reflecting off the water, I became disoriented.
Swam through the biggest patch of water weeds ever on the way back "home."
At this point in the season, it's not really about the time, it's about the experience.
& I had that.
Ok, ok, 1500-ish metres. 32 minutes.
What else would you expect from a Hydrosloth?

---

http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

My pool is still closed due to a water leak that they can't find. They thought they had it a couple of weeks ago, did some repairs and filled the pool.... and it leaked. So now they are bringing in a company to do thermal scans looking for voids under the concrete to see if they need to replace the membrane under the deep end.

Good times.