yesterday 60 km bike
today 10 mi run: splits by 3 mi 25:22, 24:55, 24:32 (last mile c/d 8:30)
1025 yd swim
arms stiff from bike…
5 x 100 on 1:35
100 kick
100 fast 1:13
100 easy
200 as 75 drill/25 swim
25 kick
.
Sunday swim - Shaw’s Cove to a little past EB2, almost to Emerald Point, but I had an 8:30 breakfast meeting with two of my Maui Channel Swim temamates, so I turned back earlier than I was planning. 4198 yards in 59 minutes. I was about 10 minutes late to breakfast, regardless… oh well.
This morning, back into the SCY pool:
w/u 300s/100brk/300s
6x50@1:00 IM order
10x100 kwf fl/bk/fr
400p
10x50@:50 smf
2x100 s/k
300 swf ez
3400 sc yardages in 54 minutes
7.6 mi run w/ 40 min @ 7:47 pace
2225 yd swim
1000 w/u
50 kick
10 x 100 on 1:30, some of them 50 fast/50 easy
125 kick
50 swim c/d
.
7.5 mi run 64:02
2650 yd swim
w/u and c/d were each 5 x 100 on 1:30
main set was 100, 200, 2 x 100 fast w/ easy stuff between them. 1:10, 2:26, 1:11, 1:11
4 x 800 as:
4x200 build easy to firm each set, :30 RI
8x100 with deck-up after each 100
2x400 pull, :60 RI
8x100 hard, :05-:07 RI
3200scy, 1:01:00
ROTS hilly but slow 5mile jog
.
7.6 mi 59:57 w/ 5 mi progressive 8:00, 7:53, 7:47, 7:41, 7:35
3300 yd swim
500 w/u
5 x 100 on 1:30
50 kick
200 fast 2:29
2 x 100 on 1:40
50 kick
2 x 200 fast on 3:00 (2:29, 2:30)
2 x 100 on 1:40
50 kick
3 x 200 fast on 4:00 (2:29s)
450 c/d kick the 3rd 50
.
Off to a great start on “time to get fit again, take 2” after take 1 was spoiled with the back spasms.
Monday: 3 mi run, 2200 yd swim
Tuesday: 6 mi run, 2100 yd swim
Wednesday: 3 mi run, 2500 yd swim
Thursday: 6 mi run, 2800 yd swim
7 mi easy run, 1800 yd swim, 2 mi bike (errand 
500 w/u 6:56
50 kick
5 x held 1:10s
.
Raced mid week LCM (Wed/Thurs) 400 Free 4:24.08, 1500 Free 17:32.00, 200 IM 2:21.91
400 was day and 1500/200 IM were day 2. I had about 25 to 30 minutes to get ready for IM after the mile.
400 is a Provincial record for 40-44 (Canadian is 4:22.55 by a 1980 Olympic team member). Slashed about 15 or so off Len Gushes 1500 Canadian record. 200 IM records are 2:15/2:17, but I’m happy with my time coming off the 1500. Beat the guy who swam a 17:03 1500 in the IM.
Congratulations. Those are great times.
Yesterday 8 mi run w/ 3 mi @ 7:41 and 2 x 1 mi @ 7:35, 7:30
today 43.5 mi bike
Nice work. What have you been doing for 1500 sets?
Congratulations. Those are great times.
Yesterday 8 mi run w/ 3 mi @ 7:41 and 2 x 1 mi @ 7:35, 7:30
today 43.5 mi bike
You know I am going to have to get you voted off the island if you keep posting about running and biking on the fish island even though you are the queen of the fish island.
I just finished my biggest swim week ever. Just a bit over 38000m of swimming. Not that long ago that would be 2 low volume MONTHs of swimming. The only reason I did not hit 40000m is I consumed all pool hours available to me in my week! I THINK I could have done more. And I did a fair amount on intensity in all strokes.
Today 95 min swim. Main set was x 400’s even IM oriented odd as free with paddles
Odd = 50 fly 25 back 25 breast 150 free 50 fly 100 free
Even = 8 times (25 sprint+25 recovery)
Super impressive times, well done!
I haven’t been swimming a ton lately, 1-2x/week but I did a pretty cool one on Thursday. Just under 14 Km in a tidal river (with the tide) with a friend who wanted to get in a long swim after having an open water swim event cancelled due to weather last weekend. I wasn’t sure how that would go given my limited swimming lately but it was a pretty relaxed pace for me so lots of fun! We did some bridge jumping and even a water slide! 
Also, PEI won their first swimming medal at the Canada Games in over 30 years this week which is a pretty big deal for our little pool. Crazy thing is the last swimming medal for us was in 1985 by… her mother!
Friday: 3 mi run, 3100 yd swim (7x300 main set)
Sat: 2 hr ride w/5x10’ @250w which was my HIM power this spring before I got fat and out of shape 
Sun: 9 mi run
.
That is ridiculously fast! Well done!!
38000m in a week!!! Gross! lol
38000m in a week!!! Gross! lol
I believe slowman’s points system is 1 point per 100 yards swim and 1 point per mile run. This in slowman terms 40,000 yards is the same at 100 miles of running in terms of aerobic load. I would say that aerobically these hours of swimming were much harder than running for the same aerobic points, but in terms of wear and tear and feeling battered, no comparison. Other than some heavy lats, shoulders and core, it’s not too bad.
Saw that… Tom is doing great in PEI…
Cole Pratt… next level kid.
", PEI won their first swimming medal at the Canada Games in over 30 years this week which is a pretty big deal for our little pool. Crazy thing is the last swimming medal for us was in 1985 by… her mother! "
That’s awesome, not bad for a bunch of potato farmers
I haven’t been doing a lot this month, other than a couple of video sessions with my new GoPro Hero Session (available at fine retailers near you
I’ve been in about twice a week. One more week in the pool before the maintenance shutdown, so I need to get some metres in this week. Meant to get in yesterday, but I wsa exhausted after camping over the weekend with a toddler and an 8 month old.
You know I am going to have to get you voted off the island if you keep posting about running and biking on the fish island even though you are the queen of the fish island.
I bike like 2x a week lol
7.1 mi easy run 61:50
1900 yd swim
EDIT - later, 2 mi bike errand
5 x 100 on 1:30
50 kick
5 x 1:10s and 1:11s
100 c/d