leh

with andrew, tom and barney. wu: standard 800. MS: 2 x (1 x 400 on 5:30 odd 100s desc st ct, evens build speed, 8 x 100 = odds on 1:30, evens on 1:25, 1:20, 1:15 and 1:10.)CD: 4 x 100 im ksps.

Industrial park loop. lighnting started just as arrived on ambler rd. Skies opened up soon after and it was dark and scary outside. timed that one JUST right!

Lynnewood.

To potshop road.

actually did 3600 on tues, not 3000 but system isn't allowing me to modify.

From Y before yoga.

tami's yoga class.

With Tom S, Keith and Barney. WU: standard 500. MS: 1 x 100 on 1:20 (plus 25 s to put on fins), 1 x 300 on 4:00 (with fins), 1 x 500 on 6:40 (fins and paddles), 1 x 700 on 9:20 (paddles). Break then 2 x 250 fly/fr/bk/fr/br, 2 x 150 fly/fr/bk/fr/br/fr, 1 x 100 IM (oops - should have been 2 x 50!). Was going to do a 600 kp but got chatting with Tom and bagged it since it was a recovery swim anyhow. Got in hot tub (for 2nd time of the day - legs and back sooooo sore from racing!) in place of cool down!

Recovery spin - averaged 90 rpm (highest ever) and 132 watts (lowest ever!).

Bridge to Bridge 5k. Short warm up. water was 70f - no wetsuits allowed - nice temp with air in the 80s. Got in a pack with teenage boys who were not swimming the best course but since I was getting a great draft I didn't want to take a better line solo. We ended up joining with some girls by the half way point. On the return we dropped one girl and with about half a mile to go the one guy who had been leading for a good portion fell off pace. Once the bridge was in sight the pace picked up significantly and I was determined this year to NOT get dropped. So I became velcro and stuck on this guy with a choppy stroke's feet. Meanwhile, the little girl in the red cap sprinted to the front of our group and we all went into an all out sprint for the last 300y or so. I managed to keep the guy's feet but another girl pulled up alongside and she ended up touching me out at the finish. Regardless, I was very happy with the race - 1:05! Think I won the masters race but haven't seen results other than the ag win. Was 17th swimmer overall and I think maybe 5th female (at best). Fun race!

Jersey Genesis run course then around parking lot then bike course (averaged close to 20mph - over on the ride back, a little under on the way out). Only had numbness a few times.

Ran a loop around the lake after cycling. Felt so SLUGGISH but that could have been the heat, the 5k swim, the 10k trail run or the extra wt (or all of the above) contributing to that! Just glad I didn't bag it as it allowed me to test out running after riding hard to see how the arm responded. OK.