SWIM: I didn't make it to masters this morning, so I had to charge into Commonwealth pool to get in a swim. I took a workout from Friel's book:
- - 50 metres of each (side kick/ side kick one arm out/ 1 stroke 3 breaths/ 3 strokes 3 breaths)
- (I realized too late that I should have done 4 sets, not just 1... shrug)
- - 4 x 100 freestyle
- - 3 x 50 backstroke
- - 6 x 50 free; counting strokes (I averaged 44-45 strokes/ 50 but that was hard work!)
- - 600 metres practicing my pull.
- - 4 x 50: 3 strokes free/4 strokes back
BIKE:
- 3 hours...
this was my first 3 hours outside ever (without taking a break after each hour)
it was magical for the first hour 1/2: I was averaging 35 km/hour. that was probably too much.
then it got hard... I'm telling myself this is okay- but I can't pretend that I just went out for a walk in the park - it was almost discouraging... except that it was the first ride and I assume this has to get easier.
The country roads are spectacular out here, as is the grade on most of the hills you encounter. I had 4 hills that brought me down to 10 km/hour. I was really hurting on the last one- done.
-Big question: how do I manage nutrition and hydration. I was thinking before I went out with my 1.5 litres of water and 2 squares of protein bar that I could be in trouble. I'm fresh out of gatorade and didn't feel like gu. All of which I finished after the first 2 hours.
- I was cold too! The sun was shining, but by 4:00 it was freezing! I was so cold. before my last 10km, I stoped in at the café for a mocha and café style "energy bar" that has done nothing but leave me feel a bit nauseous. Too much refined sugar.
- Met a guardian angel who's practically my neighbour ont he last 10 km. I was soooo cold and tired. He's also signed up for the Shaw'n 1/2 ironman, and he has completed 3 ironmen. I instantly asked to train with him. after a bit of chatting he took the front to hope to warm me up and he cooked. He was riding a fixed-gear bike as well! unbelievable. I worked hard. Its such a small world - he's alum' from Shawnigan. He also had on booties- a helmet cover and wind-proof jacked- I was envious. Oh when basic needs guide your desires.
- computer: I finally got one! It was a cheapy at MEC for 25$. I wish it worked better and (that I tried to install this morning) didn't freeze out on me in the last bit when I rode with Wyatt. My cadence didn't work... it was stuck on 103 the whole ride... this made me feel like LAnce Armstrong. And, then the screw that attaches the computer fell out in the first 2 minutes of my ride- so the computer is now elastified down! unreal.
RUN: I ran for 20 minutes (walking for 1 minute twice)
- my longer leg was numb from the knee down. It was tough- the run brought me back to the first sprint triathlon I did in Cowichan, as I hobbled with unresponsive legs. I tried to fire up my glutes to limit the pounding.
THAT's All: I'm tired! I hope this gets easier! Evidently biking on the trainer (the way I have been) has not compared to what I try to do on the road.
I gotta get some food, a nap and then its time for the Shawnigan Hockey Game.
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