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

Cycling Clinic

First outdoor clinic with Andrew Randell!

Given our beginner level, he scaled back this class from a full ride to a parking lot handling clinic with a shorter ride around the neighbourhood at the end.

We did a bunch of loops around the lot:

• Riding in a straight line
• Slalom around water bottles, getting ever tighter
• Turning within two parking spaces, then trying to get down to one space

Points of interest:

• Try not to ride in gears with the chain pulled crosswise
• When changing the front gears, do so when there isn't much pressure on the pedals, that is, before you go into a hill
• When turning, keep the inside pedal up
• You can apply pressure on the handlebars on the side going into the turn
• Break before a turn, not during, as this will pull you out of the turn
• When going over an obstacle, ease up on the front, then the rear of the bike
• Turn-arounds in races: instead of a perfect U, go in wide, then cut across while turning and come back out close to the pylon

Then we took an easy ride, single-file. We were supposed to stick together, but you know triathletes. Maybe Andrew can reign us is a bit more next time.

Route: www.gmap-pedometer.com/?r=5907449

--Distance: 13.6km
--Duration: 75mins + 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