Pool Swimming

50m easy

3x 30secs vertical treading water, 3x 30secs normal treading
10 x 25m side stroke with fins
100m build (focus on legs): ~1:50
10 x 25m side stroke w/o fins
100m build (focus on legs, and I did): ~1:40 - couldn't believe the clock
4 x 25m head-up / 25m hypoxic (should have been 5x, but I took long breaks)
100m build: 1:40 - for sure this time, wow

400m TT: 7:30
2x 200m: 3:48 / 3:47, drat
2x 100m sprint all-out: 1:38, 1:40

Definitely felt stronger in the legs after the leg builds, wow. And I was always faster and less tired when I relaxed more. Go figure.

Totally gassed at the end though.

--Distance: 2,000m
--Duration: 70mins

Cycling Intervals

Pulled out a workout from last year's triathlon coaching. Headed out onto the Waterfront Trail pretty late, so lots of walkers and slow bikers on this beautiful hot day.

Warm-up: 15mins

Workout should have been:
3x 3mins on 15, 1min rest
3x 2min on 13, 1min rest
3x 1min on 12, 1min rest

Many of the rest sessions were extended and active sessions disrupted and also extended because of either traffic or the need to turn around at the end of the trail. But I did practise turning around a lot! I just forgot to not do the regular u-turn.

--Distance: 20km
--Duration: 65mins

Gym Workout

(reps) 1st set / 2nd set / 3rd set / 4th set

(10/side) Split Squat: 30lbs x2 / 30lbs x2 / 30lbs x2 / 30lbs x2
(10) Cable Pull-down @ High Kneel: 15 / 15 / 15 / 15
(10/side) Cable Chop @ 1/2 Kneel: 4 / 4 / 4 / 4 

(15) Goblet Squat: 40lbs / 45lbs / 45lbs
(15/side) Single High Incline DB Press: 15lbs / 15lbs / 15lbs
(15/side) DB Row @ 1/2 Plank: 20lbs / 20lbs / 20lbs  

--Duration: 45mins 

Cycling

Almost arrived on time to start with the club's first season opening ride. Struck out on my own, but it was only a 42km ride scheduled, so I didn't mind. Super baking hot weather; beautiful. We start at Angus Glen now, and the plan was a simple out and back on Warden to Davis. Having only ever gotten onto Warden at Bloomington, I was not aware that Warden has a massive fucking hill just south of Bloomington. 50m. Oy. After that, smooth sailing, and a heckuva joyride on the way back down.

Spent probably not more than 20% of the time in my bars. Finally got comfy and relaxed with a few kms left. Made good time, though. Under 90mins for the 40. I lost about 3:30 on traffic stops. So probably closer to 1:25 for an oly.

Food: nothing!
Water: just the profile design front bottle - ran out after 30kms. Bumped into NN on the road and asked her about her great water set-up from last year: Speedfil, available at Wheels of Bloor - getting it!

-- Distance: 42.6km
-- Duration: 1:35:55 (minus 3:30 = 1:32:25)

Gym Workout

(reps) 1st set / 2nd set / 3rd set

(10) Deadlift: 125lbs / 130lbs / 135lbs
(10) DB Bench Press: 30lbs x2 / 30lbs x2 / 30lbs x2
(45secs/side) Side Plank: BW / BW / BW

--Duration: 22mins

Road Cycling

After the clinic, I felt I needed a bit more time on the bike, so instead of heading back down the highway, drove to Wilcox to do a short loop around the block. I was reminded of how much I hate Bloomington, with its jackhammer grooves across the road. Thudunk, thudunk, thudunk, thudunk... ugh. It was also kind of torn up because I guess they will resurface it soon.

Didn't have the energy or the sustenance to go up Warden, so turned down Woodbine back to Stouffville Road, neither of which I'd ever ridden on. It was smooth and nice. Even though I had driven on this stretch of Stouffville a bunch of times, including not 30mins earlier, I had never realized how hilly it is until I had to conquer it on the bike. Tough stuff for an out-of-shape rider. I went into my bars a few times, but overall was too jittery with the traffic.

Route: http://www.gmap-pedometer.com/?r=5907459

--Distance: 16.8km
--Duration: ~45mins

Gym Workout

(reps) 1st set / 2nd set / 3rd set

(10) Deadlift: 135lbs / 135lbs / 135lbs [I mistakenly started putting the 45lbs plates on, forgetting that I hadn't done these in too long, but by that point, it would have been embarrassing to have to switch out for smaller plates! Ow, my back....]
(10) DB Bench Press: 30lbs / 35lbs (6 + 4) / 30lbs
(45secs/side) Side Plank: BW / BW / BW

(10/side) Calf Raises: BW / BW / BW
(10) Inverted Rows: BW / BW / BW
(5/position/side) Split Squat w/ Pulses: 20lbs / 25lbs

--Duration: 25mins

Pool Swimming

50m easy
2x 25m head-up
2x 50m time ~0:50
2x 100m pace ~1:55 [really gasping on this one]
200m kick w/ fins
50m pull w/ paddles [got my "running" cramps!]

7x 50m on 1:05 [ should have been 10, but I was still out]
0:55 / 0:50 / 0:52 / 0:52 / 0:53 / 0:55 / 0:55

8x 100m on 2:25
1:50 / 1:50 / 1:50 / 1:50 / 1:51 / 1:50 / 1:49 / 1:47
[really relaxed on this set, and here is the result!]

100m easy
2x 25m hypoxic

--Distance: 1,950m
--Duration: 60mins

Gym Workout

This is phase 11 of PN-LE-2011. Might have to switch out the split squat due to injury.
Also, I forgot how hard it is to do more than 10 reps.

(reps) Set 1 / Set 2 / Set 3

(10/side) DB Split Squat: 25lbs x2 / 30lbs x 2 / 25lbs x 2
(10) Cable Pull-down @ tall kneel: 12 / 13 / 14
(10/side) Cable Chop @ 1/2 kneel: 4 / 5 / 4

(15) Goblet Squat to Box: 35lbs / 40lbs
(15/side) Single High-incline DB Press: 15lbs / 15lbs
(15/side) DB Row @ 1/2 plank: 20lbs / 20lbs

--Duration: 28mins

Pool Swimming

200m zipper / catch-up

2x
2x 100m kick w/ fins, 0:30 RI
1x 100m tombstone w/ fins, 0:30 RI

2x
2x 100m pull w/ paddles, 0:30 RI
1x 100m partner pull, 0:30 RI

2x
4x 100m, 0:30 RI
1x 200m, 1:00 RI
1:45 / 1:50 / 1:55 / 1:53 / 3:50 (- 8secs rest when I got passed) ~3:45 !! (nearly lost a lung on this)
1:55-2:00 / 3:55

25m easy / 25m hypoxic

--Distance: 2,650m
--Duration: 60mins

Pool Swimming

There was a dry 400 TT here that I missed. Useful for triathlon dry starts.

100m easy
200m zipper / catch-up
100m kick - I thought that I was just fast with the fins, but I was also fastest with just regular kicking. Obviously my kick has a negligible effect on my overall speed though!
100m pull
100m easy

400m TT - 7:30
1sec off my best, so awright.

50m easy

750m TT - 14:14 !!! That's a PB by 31secs!
Granted, I drafted behid J and C most of the way, but they usually lap me, so just sticking with them was awesome! I felt great, and I think I was finally doing front-quadrant.

2x
100m on 1:55
50m easy
1:55 / 1:55 although had to slow down after each 50

--Distance: 2,100m
--Duration: 60mins

Pool Swimming

100m easy
3x 100m breathing drill (fins, left paddle, right paddle, left/right paddle)
100m bilateral breathing (aka this is not a drill)

3x 100m kick w/ fins
1:30 / 1:35 / 1:37

3x 100m pull w/ paddles
~1:50 avg

10x 50m on 1:20
0:48 / 0:50 / 0:51 / 0:50 / 0:50 / 0:50 / 0:49 / 0:50 / 0:50 / 0:49

4x Killer 50s

100m easy (breaststroke/back)

--Distance: 1,900m
--Duration: 65mins

Pool Swimming

100m easy

2x 100m full equipment
1:35 / 1:40

2x 100m swim
1:50-ish

3x
100m on 2:20
100m on 2:10
100m on 2:00 (started the third one on 2:05)
200m on 4:10
1:47 / 1:52 / 1:50 / 4:02
1:55 / 1:55 / 1:55 / 4:10
2:00 / 2:00 / 2:00 / 4:08 
Ended up leading the wall lane.

4x killer 50s
0:51 each

50m easy (backstroke)

--Distance: 2,250m
--Duration: 65mins

Pool Swimming

100m easy

4x 25m underwater w/ fins
The first one needed a mulligan - much harder than regular hypoxic
The second and third ones, I made it to the end but was dead
The fourth one, I stayed deep under water for extra speed and felt great

100m flip turns

4x 100m kick w/ fins descend, R 0:30
1:35 / 1:45 / 1:40 / 1:33
I clearly did not realize these were descends until after the first one
Led my lane, and how! My only talent.

4x 100m pull w/ paddles descend, R 0:30
1:55 all around, dying, and didn't do the last 50 or else everyone would be waiting for me forever

3x 200m on 4:10
3:52 / 3:50 / 3:49 I drafted off JG for 100m on the last one, can't believe I stuck with her

2x 200m on 4:00
The first one was 150, as we were started late by Coach
2:55 / 3:55

1x 200m on 3:50
3:50 booya! No drafting either

50m easy (backstroke, how relaxing)

--Distance: 2,300m
--Duration: 60mins

Kyoshin Ryu Jiu-Jitsu

Mae geri: gedan barai
Yoko geri: parry with back of lead arm (awkward!)

Stepping out and catching the wrist from oi zuki: trying to wait as long as possible before moving
Shadow moves: either heisuku or shuffle, shadowing attacker

Tekube o-sae, 3 variations
Sankyo:
- Grip the wrist over top like a sword for maximum torque (I'm too flexible)
- Step shallow to align lead foot

1x Randori

-- Duration: 30mins

Pool Swimming

100m easy

2x 100m build R:20
2:05 / 1:55

2x 100m kick w/ fins
2x 100m pull w/ paddles

400m TT
7:49

100m easy

400m TT reboot
7:45

2x 200m faster
3:55 / 4:00 ouch

4x 100m fastest
1:50-2:00 really got slower as the night progressed!

I knew these times would be slower, as I was swimming in the wall lane. I discovered the source of the slow-down: all the jets on that wall are permanently angled towards the deep end. Gah!

--Distance: 2,300m
--Duration: 70mins

Pool Swimming

Late from work, but this was a fantastic active recovery from the Snowgaine. I did pretty well, probably because I was more precise due to my tired arms.

100m easy
100m easy

2x 100m fast on 2:20
1:50 / 1:52
100m easy

2x 100m fast on 2:20
1:56 / 1:52
100m easy

200m fast, 0:30 R
3:52
200m easy

2x 200m fast, 0:30 R
3:55 / 4:00

2x 50m fast on 1:30
0:45 / 0:47
Check it out - I met my PB!

--Distance: 1,700m
--Duration: 50mins

Gym Workout

(reps) Set 1 / Set 2 / Set 3

(10) Front Squat: 60lbs / 70lbs / 80lbs [shaky on that last one, plus needed a spot to get it up there]
(10) DB Bench Press: 30lbs / 35lbs (7) / 35lbs (7)
(10) Inverted Rows: Setting 4 / Setting 4 / Setting 4
(10) Russian Twist: 35lbs plate / 35lbs plate / 35lbs plate

(10) Leg Press: 280lbs / 300lbs [Tried it on the last notch instead of second-to-last, and it was much tougher. Will continue with this setting, as it's more appropriate for my leg length.]
(10/side) Cable Straight-Arm Pull-down: Setting 3

--Duration: 22mins

Pool Swimming

100m catch-up
100m zipper

400m kick w/ fins - my one and only talent, I actually lapped my lanemates
400m pull w/ paddles - torture!

750m TT
14:50 minus ~0:15 in lay-overs while I was being passed for ~14:35 !!
Not sure how to count this one officially. I think I will enter it as the time on the clock.

2x
200m on 4:00
3:47 / 3:50
100m on 1:50
1:52 / 1:55
50m at 0:50
0:55 / 0:55

50m easy

--Distance: 2,500m
--Duration: 70mins

Gym Workout

(Reps) Set 1 / Set 2 / Set 3 / Set 4

(10) DB Bench Press: 2x 25lbs / 2x 30lbs / 2x 30lbs
(10/side) DB Rows: 25lbs / 25lbs / 25lbs
(10) Bent-Over Rear DB Fly: 2x 7.5lbs / 2x 7.5lbs / 2x 7.5lbs

(10) BB Deadlift: 120lbs / 125lbs / 130lbs / 135lbs
(10/side) DB Chop @ Half-Kneel: 20lbs / 20lbs / 20lbs
(10) Inverted Rows: BW / BW / BW

--Duration: 35mins