swim workout
100m warmup
35 min continuous swim (every 5 min or so switched to doing flip turns)
10am is a good time to go the UBC pool (back to the office by 11:30am).
run workout
8 X 2min with 4 min rest on the track
400m splits were something like 1:54, 1:51, 1:47, 1:48, 1:42, 1:34, 1:32, 1:34 (ran on outside two lanes of track so these times are more like 430m).
ran with Phil, felt like crap before the workout, felt pretty good during the workout, legs were stiff after the workout
47 min run after work on the dyke (from home to corner and back). I think the corner is at the 5.5km marker, so this was probably about an 8-9km run. It felt kind of hard, but I was glad to have fit it in.
bike workout
new (personal) world record for bike commute home 47:37 door to door
swim workout at watermania
300m warmup (30sec vertical kick drill, 50m easy swim)
spent 15 min doing flip turns
4 x 25m, 15 sec rest (?)
4 x 50m, 15 sec rest (62, 62, 58, 56) with flip turns 
4 x 100m, 20 sec rest (2:10, 2:08. 2:06, 2:04) with flip turns
50 m warm down
Beautiful day today and I felt strong in the pool.
Swim workout
warm-up 300m of 30sec vertical kick drill, 50m swim
4 x 25m, 4 x 50m 15 sec rest, 4 x 100m 20 sec rest
Today we learnt how to do kick turns. Think 1-2 swim, 3-4 turn, 5-6 push of the wall, 7-8 swim. I have to practice in the shallow end this week.
Run workout 1h 25 min
Weather warning for 60-100kmph winds today.
45km bike, 2h 25min, in silly wind conditions, tried to keep cadence at 90
Next time, I need to bring more water (need to buy seat post bottle holder) and eat something along the way. The wind was exhausting.
I registered for the squamish triathlon today. Im really sore and tired, my left hamstring is very angry, and Im hobbling around with some serious whole body stiffness. My plan is to go to Watermania for a 30 min continuous swim tonight
I felt good after the swim in the evening.
I am sore from the strength and pylo exercises yesterday.
Spin class tonight was mainly technique work. Things I remember include that I need to relax my neck, shoulders and arms. The visual of pulling up using my hamstrings with my knees working like a marionette really worked for me. We also concentrated on isolating the quadriceps for the push down. The lopsided pedal strokes of right quadricep pushing, left hamstring pulling, then opposite, then both was like a eureka moment for me. Now I finally know what they mean when they say, pedal using the big muscles. This technique tip seemed to relax the hips for me and reduce the amount of bounce, really smoothed out my pedal stroke. Interesting. I enjoyed the feedback tonight.
The workout was 1hr long – I think.
20min bike UBC to Kits
run workout
10 min warm-up
3 plyo/strength exercises, 12 min run (@ 2laps in 11:57), 3 plyo/strength exercises, 12min run (@ 2laps in 10:45), 3 plyo/strength exercises
10 min warm-down
40-45min bike ride home
and then, I was really hungry!