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)