Commuted to work today on the Hindenburg. I had planned to run three miles at lunch followed by weights but never got out at lunch. So I at least did my weights after work before I got on my bike to come home.

26 Mile Bike Commute @ 02:00:00

WEIGHTS

UPPER
3 x 15 Pull Down @ 67.5
3 x 15 Row @ 67.5
3 x 12 Triceps @ 37.5
3 x 15 Biceps @ 12

CORE
5 x 15 Crunch on Ball

Had a really good ride today with Ruth. I followed her plan and the workout was to bike 50 with a 10 and 5 mile time trial and then finish with a two mile run. We parked at Log Boom and took the trail to Lake Sammamish for a long stretch to time trial on. It was pretty windy but we got to work in aero position with the headwinds and enjoyed the speed of the tailwinds.

Because both of our bikes cannot fit inside our cars, Ruth did her run first while I climbed Juanita and then I met her back at the car and ran -- but not for 2 miles.

66 Mile Ride @ 04:11:04

10 Mile Time Trial @ 00:32:13
137a, 156m

5 Mile Time Trial @ 00:15:29
145a, 157m

1.5 Mile Run @ 00:13:45
139a, 146m

Had a good but unremarkable swim this morning.

2400 Swim Team @ 00:55:00

Was planning to ride during lunch with Leaf but we "postponed" when we saw the rain outside planning instead to ride at the end of the day. By the end of the day though, I just could not get it up and bailed on the ride altogether.

Went for a long run during lunch from work to and beyond the Alki point and back. Felt good throughout but did get a bit tired near the end (nutrition related I am sure).

14 Mile Run @ 02:09:18
133a, 147m

Got in another ride on the rollers this morning. Could not get a respectable speed on the new rollers but got in a good hour.

12 Miles @ 01:00:00
117a, 129m

Went for a 3+ mile run with Chris during lunch. We even threw in a couple of sprints for the heck of it.

3.25 Mile Run @ 00:29:30

Then did my weenie weights.

UPPER
3 x 15 Row @ 65
3 x 15 Pull Down @ 65
3 x 15 Tricep Push Down @ 35
2 x 8 Biceps @ 15, 1 x 12 Biceps @ 12 (did these for the first time one arm at a time and learned that I have been cheating!!!)

CORE

5 x 15 Crunch on Ball
2 x 15 Back on Ball

Had a good swim workout today. Part of the workout included a 3 x 300 (200 for time and 100 recovery). I was pretty happy to do a 3:15, 3:10 and finally 3:07 for the 200's.

2300 Swim Practice @ 00:50:00

I got in a spin workout after work. I wanted to do 2 x 12 min but ended up doing 4 x 5 min with 1 min recovery when the first one was pretty hard.

Bike Spin @ 00:40:32

WU @ 00:15:05
116a, 126m

05:03
133a, 146m

05:02
128a, 145m

05:05
137a, 145m

05:04
136a, 147m

Finished the day with some plank.

CORE
3 x 1 Min Core

Despite setting the alarm for 7AM, we got up at 5:40 and got in a nice run down and around Greenlake.

5.5 Mile Run @ 00:49:30

_______________________

Went to the Java Gym to (finally) get in some weights.

UPPER
3 x 15 Row @ 65
3 x 15 Lat Pulldown @ 65
3 x 15 Tricep @ 45
3 x 10 Curl @ 15

CORE
5 x 15 Crunch on Ball
2 x 10 Lower Ab with Ball

Went to Orting this morning to ride the Daffodil Classic. We were planning to ride a century by completing the first 60 mile loop and then the 40 mile loop. However, after the 60 mile loop, I really did not want to ride for 40 more miles. My legs were fine but I was soaked both on the inside and out and was pretty cold. I was also mentally DONE after a week at work that had completely kicked my ass. Ruth was kind enough to stop too and we agreed to call it a "metric century". We rode with Dave, who posted our stats here.

62.6 Mile Ride @ 04:43:11 (15.1 Ave Pace)
124a

After we got home, we alternated doing core and cleaning our bikes before heading out for Ruth's birthday (eve) sushi dinner.

3 x 15 Crunch on Ball
3 x 15 Back on Ball

Rest Day

Had a good swim practice this morning. Modified the existing workout a bit to get in a long swim.

2500 Swim Practice @ 00:55:00

Then got in my long run during lunch. I got out a bit late (12:30) so I ran it on the cup of cereal I had at 8AM but did remember to get some nutrients from my gatorade water bottle.

13 Mile Run @ 01:50:34
135a, 184m

Another crazy and intense day at work. At the end of the day, I had a stern self-talking to and got on my bike and rode around Mercer Island.

22.5 Mile Bike @ 01:30:00
125a

Went for a run in the morning down and around Greenlake before work. The run ended in quite the April shower...

6 Mile Run @ 00:51:13
145a, 188m

I started Swim Practice in my own lane and was looking forward to sleepily drifting my way through the hour. Then I was joined by another person and had to work.

I ended up being pretty proud of what I did. We had a set of 5 x 200 on the 3:30 with a 100 kick inbetween followed by a set of 4 x 200 on the 3:25. I did not think I would have the time (or speed) to make it but I did! My attitude started pretty poor but improved as the workout went on.

2750 Swim Practice @ 01:00:00
Attitude 7 Performance 10

During lunch, I attended my first Java Gym Spin class. I was on Bike 8 (aka the one to be avoided at all costs) and rode with the seat permanently pushed forward and a very loose right clip. The instructor was not that terrific either but sometimes that can be motivating as I will work hard to compensate. I started a bit pissy (about the bike condition) but worked hard.

Spin Practice @ 00:51:50
138a, 155m
Attitude 7 Performance 8

Was up past midnight last night and my tempo bike workout definitely suffered. I had planned to ride 25 @ 18mph, 5 recovery and 25 @ 18 mph on my rollers but my legs and body did not oblige. I did make myself do 2 sets of 20 minutes but I could not get my speed up.

Hopefully my run after work will be better.

12 Mile Tempo (not really) Workout @ 00:55:00
20 minute tempo pace
118a, 130m

20 minute tempo pace
120a, 129m
___________________________

Run around Greenlake was windy but fine. My HR was kind of high but I was not exactly running at an impressive clip...

3.1 Mile Run @ 00:28:30
143a, 189m

This morning, Ruth and I got in a really good bike workout before the rain hit.

We rode from UW to Lake Washington BLVD and added a 10 mile Time Trial from Baker to Seward Park (for me, up and around the top) and then back to Baker and finally ending at Seward. It was windy and I did not feel comfortable in my aero bars (need to work on that) but did all the flat parts on my drops. By the end, the two weeks of no rest day combined from yesterday's run prompted my legs to let me know that they were not happy with me.

Ruth is much faster on her bike and we kept up a good pace after the time trial around the South end of the lake. It was a really good ride and definitely felt like we worked hard. Going to enjoy our rest day on Sunday! I had a really good attitude going into the ride but after, I beat myself up a bit because I did not think my time trial was as fast as Ruth's. She had done the whole thing in her aero bars and on a flat route but of course I did not give myself any credit for that in my head... I also need to work on descending and riding in my aero bars. I got so freaked out when I was almost blown off my bike when riding in them in New Zealand that I think I am a bit more cautious right now.

42 Mile Bike Ride @ 2:54:00
127a
10 Mile Time Trial @ 00:36:00
143a
Attitude 7 Performance 10

CORE
5 x 15 Crunch on Ball
____________________________________

Then went to work for a bit to work on my new cube space and managed to smash the tip of my middle finger with a hammer. It will be quite colorful by tomorrow...

Convinced Ruth to sleep in this morning and skip swim practice. I was invited to go for a run during lunch with a couple of guys during lunch and I was worried I would not be able to keep up with them because they told me they ran 8:30 pace.

I had nothing to worry about and was fine. Ran the same route I did ran on Wednesday morning but quite a bit faster. And felt really good even though it turned out to be more of a tempo run. I did talk a lot though and usually do not do that while running so that probably brought my HR up too.

9ish Mile Run @ 01:13:32
148a

Attitude 10 Performance 10

CORE
3 x 1 Min Plank

Planned to either get in spin class at noon or ride after work if the kid cancelled. She did and I was too crazed to get to spin so Leaf and I went for a ride after work around Mercer Island. It was his first time riding that route but he is a stronger (and decade younger) rider so I let him loose on West Mercer Way and met him at the end of East Mercer Way before showing him the way back.

Of course I forgot to check my computer so I am not sure of the exact distance but I guess it was about 20.

20 Mile Ride @ 01:30:00

Went for a run today from work to Alki and back. My legs felt heavy the whole time and my energy was just not there. I am looking forward to my rest day on Sunday!

9 Mile Run @ 01:25:51
130a

Took it easy during swim practice this morning but got in some decent distance.

2550 Swim Practice @ 00:55:00
----------------------------
Had planned a ride around Mercer Island after work but the cold weather and possible rain turned me into a weather weenie. So I got on the rollers and did a 1, 2 and 3 mile pyramid workout with .25 mile recovery in-between each one.

12.5 Mile Pyramid Bike Workout

2 Mile WU @ 09:30
112a, 122m

1 Mile @ 00:03:16
134a, 141m

2 Miles @ 00:06:39
139a, 144m

3 Miles @ 00:08:58
142a, 152m

2 Miles @ 00:06:44
143a, 155m

1 Mile @ 00:03:18
141a, 156m

Planned a tempo ride this morning and wanted to do two twenty minute intervals at my target race pace (18 mph) on the rollers. I could not get the speed to 18 and averaged only about 16 for those intervals but made it through and will work to get stronger and increase my speed.

15 Mile Tempo Ride @ 01:05:00

WU @ 00:15:01
108a, 118m

Lap 1 @ 00:20:03
136a, 147m

5 Minute Recovery

Lap 2 @ 00:20:04
137a, 147m
__________________________________________________

Ran around Greenlake after work and definitely felt tired.

3.1 Mile Run @ 00:28:31
138a, 148m

CORE
5 x 15 Crunch on Ball

To celebrate Easter, Gisela and I met for our "annual" first open water swim of the season. Jeff joined us for this second swim in four years and Uwe and Ruth watched, commented on our mental health and took pictures to document the occasion.

Before the swim, I coordinated a run with Ruth who dropped me off on her way to grocery shore and I ran from U Village up the Arboretum and along Lake Washington planning to meet everyone back at Madison Beach. I unfortunately did not plan my turn-around time correctly and had to get her to scoop me so I could make it to the start point at 11:00.

10 Mile Run @ 01:40:18
137a

It was fortunately a beautiful sunny day as we entered the water. Even though I got brand new booties and gloves from the Easter Bunny (AKA Jeff), I opted not to wear them because it would not go along with the spirit of this inagural swim -- one to set the standard for how much better (warmer) the subsequent swims of the season will be. Jeff and Gisela hit the water quickly while I lagged behind trying to convince myself to put my arms in the water. Ruth harassed me from shore, offering to get me a kickboard so I would not have to get my arms wet. I finally plunged in and swam out to the corner of the building. My hands, arms, feet and face were tingling like pins and needles and I was having a tough time with it so I decided to turn around before I got completely freaked. When I got closer to shore, I realized that Jeff and Gisela were still out there so I butched up and swam back out with them a for a bit longer before coming in. We all had a nice warm cup of coffee after to celebrate :)

400 Yard Open Water Swim @ 00:10:00

I decided to ride my long ride on the new rollers today. I could go into the reasons why but Ruth already has so I do not need to.

I made it through a movie and TV show before I just could not take it any longer and stopped riding. The resistance on the new rollers is harder than my old and keeping up a decent pace is more difficult. I still have not mastered standing but am feeling more comfortable every time I ride.

33.2 Mile Ride @ 02:30:00

Spent the rest of the afternoon at work trying to get caught up on everything I have to learn.

Slept in this morning because the pool was closed. At lunch, I went for a ride with some members of my new team to the tip of Alki and back. It was a beautiful warm day for a ride and I was able to average 20 mph along the shore. At the end, I suggested to Leaf that we climb California. I have a decade on him and noticed that he was a strong climber and would be a good challenge to chase. It was perfect and he dropped my ass pretty quickly (turns out that he lives on top of that hill and has had a lot of practice climbing it). I decided that if I could chase him up that hill once a week, I could get very strong.

It was a wonderful ride and I was happy to have colleagues to ride with :)

15 Mile Ride @ 01:00:00

Had a good swim this morning and a very pleasant ride around Mercer Island with Diana. The ride was just an excuse to get together and catch up over dinner and a martini :)

2650 Swim Practice @ 00:55:00

18 Mile Ride @ 01:15:00

Got up early this morning in time to get in a long (but not long enough) run along the waterfront from work.

It was a beautiful morning and I just loved seeing the city wake up. This was the first perk I have had since starting this new job. I know that there will be many others to follow but I sure needed this after first few days I had.

7 Mile Run @ 01:08:00
139a, 185m

Out @ 00:34:45
141a, 185m

Back @ 00:33:15
137a, 154m

Swim Practice was a rather unpleasant set of descending 125's with complicated intervals to time -- and after struggling through the first 4, I talked Gisela into swimming distance instead. Not a hard sell and we instead swam a 500 swim, 100 kick, 500 swim very happily.

2500 Swim Practice @ 01:00:00

Ruth dropped me off at work with my commuter bike and I rode home after. Battled quite the headwind along the waterfront and got a bit lost trying to figure out my route. I think that once I know what my route will be, I will be able to get my commute to an hour.

15ish Mile Commute @ 01:10:00

Got in an early morning roller workout. I was planning to do a 20 minute tempo, 5 minute recovery and 20 minute temp ride as my workout but after 5 minutes at a harder pace, I changed it to 7 x 5 minute intervals with 1 minute recovery.

Roller Workout @ 01:0:00

Lap 1
135a, 140m

Lap 2
141a, 150m

Lap 3
141a, 151m

Lap 4
144a, 153m

Lap 5
144a, 155m

Lap 6
146a, 154m

Lap 7
148a, 158m
_____________________________

Was planning a run around Lake Union after work but I struggled way too long with traffic and was too tired so I just did one lap around Greenlake.

Aerobic Run @ 00:28:36
149a, 188m

Rest Day