7.4 mi run 64:46
1700 m swim (1500 straight, 50 kick, 100 swim, 50 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

Yesterday:

~5000 yards swimming with paddles, bouy, shoes and wetsuit + ~13 miles running. Odyssey Swimrun Austin. Total time 2:41:11. Wow am I sore today.

---

-----

2020-11-08 - two races


2020-11-09 - rest day

Hey you were in a real event with real humans? That is awesome.

I like the 5000 swim + 13.1 mile run. Where you even split between both sports?

Yep, a real actual race. I would expect Lars to post about it on the forum or on the front page even in the near future once they get a cool video edited together.

Not even close to even time spent between running and swimming. The swim isn't fast due to the shoes, I was between 1:20-1:30/100yd pace, so that's a max of 1hr15min spent swimming. The running isn't very fast either, since you're on trails, carrying swim equipment, in wet shoes, stopping at aid stations, and going really slow into/out of the water. I think I averaged sub 8:00min/mile pace, or around 1:35-1:45 half marathon. Seven run segments, six swims.

---

-----

congrats on the finish!

yesterday I turtled 52.5 miles on the bike
today 12 mile run (also turtled) and swam 1300m (straight w some 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

2020-11-10

Sat - 1.5hrs with the roadies
Sun - 10mi jog

Mon - recovery swim 1k yards of drills, still unable to conquer bilateral breathing

Tue - 2k swim. 400wu, 4x100, 800yrd ladder, 4x100
Average pace 1:42/100yrds without feeling too beaten

Hoping for some bike time after lunch.

300 easy
8x50 drill
2x [400-300-200-100] on ~30s rest, get faster as the distance goes down
5x100 strong and smooth on 1:30
2x100 easy cool down

3400 scy

---

-----

we got a mention in the ST newsletter!

---

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

Friggin hot pool again today, uuughhh! And no surprise to me that I'm more affected than others, same as Kona!

15x200- 8s@3;10(2;49 descend to 2;41)7pull@2;50(2;28/29's)
2x200IM kick@4;15(4;05/3;45) 100 SD
3500SCY

I got one pool session in after the rains. Back to the ocean this morning even though it still has a high bacteria count. It’s also reported to be 54°. That oughta wake me up!

UPDATE:
It warmed up. Yep, a tepid 56°. Swam 2000 yards and couldn’t feel my lips, slurring my speech, and stumbled onto shore with dimished equilibrium. A fun morning!

---

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

2020-11-11 - squad training again

Here we are very lucky the Tri club is using the CEGEP (College) pool, and since it's a school "service", it's still opened with specific measures. 3 "double lanes" we have to swim "in squares", 20 swimmers max ( we have to pick on a Google sheet in advance, the slots automatically close when reaching 20), and no group training. We have 3 X 1hr swimming time for the club.
I'm focussing on technique and endurance. Approx. 2000-2200 m per session.
Basically:
400 m warm up
300-500 technical (drills, etc.)
900-1200 main sets
150-200 cool down

Louis :-)

2600SCY in 45 min.
300S/200K
4x200 on 3:00 (2:43-6)/4x100 on 1:30 (1:21-3)/4x50 on 60 (36-7)
200P on 3:00 (2:36)/2x100P on 1:30 (1:16-7)/4x50 on 60 (36s)
100 drill

another lesson today from my total immersion coach. next thing to work on is to stop making noise on my entry.

Wednesday:
1k yards of left side breathing drills and teaching another swimmer proper kick timing
5mi run

Thursday
2k swimming, short intervals working on form with bilateral breathing. Feeling good.
up next...bike...assuming work allows.

today's swim

300 easy
8x50 drill
12x200 on 2:50, descend in groups of 3:
2:17-17-17
2:15-14-15
2:13-13-13
2:11-09-08
50 easy on 1:00
100 fast on 1:30 (59.5)
50 easy on 1:00
100 fast on 1:30 (58.5)
2x50 cool down

3500 scy

---

-----

I did a cool 4 stroke workout yesterday. In a 1 hrs slot I did all the IM events and all the short events in all strokes that they have in masters swimming Ontario basically the three events I did not do were the distance free events (400, 800, 1500 free).

100m warmup

first leg "200m" focus as

800IM, 200 fly, 200 back, 200 breast, 200 free

second leg "100m" focus as

400IM, 100 fly, 100 back, 100 breast, 100 free

third leg "50m" focus as

200IM, 50 fly, 50 back, 50 breast, 50 free

fourth leg "25m" focus as

100IM

I had a 1 hrs time slot to do it, so I thought it would be doable, but once I got midway into the 100's set, I realized I was going to be time limited and had to really cut down my rest. Originally duing the 200's leg, I was resting as much as I felt I needed to get through the next leg.

In any case it was 3000m crammed into the hour, balancing all 4 strokes evenly.

I got the idea of this from the 1 hrs decathlon which is an event where instead of taking 2 days to do the decathlon for max points, it is about how many points you can get in during a finite 1 hrs time span.

In any case, I got my 1 hrs of IM all done. I don't know the times of the individual legs, but after a while it was tough to stay on the 3000m per hrs "target pace".

As you can image the 200fly shortly after the 800IM was a killer, but also the 100 fly right after the 400IM was also very tough. I have actually been in meets where the 200fly was righter after the 800IM and the 100 fly was right after the 400IM, but at least there was 5-15 minutes in between. Then again, yesterday I was not "racing for time" although I was trying to make the 1 hrs cut off.

I think most of the strong masters guys nationally in my age group (55+) would have a tough time making the cut off of 1 hrs to get all that done. I doubt there are more than 5 guys in my age group who would be able to pull it off but at least yesterday I won the personal championship event!

2020-11-13 - squad training

T - 46.5 mi bike
W - 14.5 mi run (2h16)
T - 46.5 mi bike
F - 11 mi run (1h38) + 1050m swim (straight)

---

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

Still melting in the hot pool here, dont suppose that is going to change anytime soon. So just going to either do longer and slower stuff, or start sprinting and taking lots of rest to cool down. Long today:

1650s- 23;53(7;18/7;14/7;12/2;09)
500 moderate flutter kick(10;14)
1000p@13;30(12;53--6;29/6;24)
250 flutter(6;53) 100s(1;25)
3500SCY. 58 minutes

how hot is the pool?

2020-11-14
OW swim with Saturday OWSHK group, 2.32 km
road running for 3.03 km (planned 4.7 km but didn't feel well on my feet)

I did a workout in a pool in Abu Dhabi last year that was around 32C in their late summer period. I had to do exactly that....either low intensity long sets or high intensity 25's with a lot of rest. Even with 50m intervals, in that short period so much heat would build up that I could not get my heart rate down to the next 50.