10am is a great time to swim at UBC.
swim workout
300m warmup of 50m swim, 30 sec vertical kick
4x 50m, 30 sec rest, 4 x 100m 30 sec rest
100m easy
Bike commute home today, my plan is to swing by Speed Theory because the F65 Felt bikes are in
swim workout
100m easy, 50m kick, 3 x 45 sec vertical kick, 50m kick
4x 25m, 600m pull, 4x 100m (5 sec faster on each one)
50m easy
run workout
1hr 40min
bike commute
dunbar to 59th and cambie, really really slow
left knee is still sore, stretched the quads, did the cold bath for the legs, and iced. Got the fuel right for during the workout, ran with the fuel belt. Needed to bring something to eat for after the run.
Group ride with LETC, started at Cuppa Joe, to Richmond, Arthur Laing bridge, River Road, No 6 to Silver City, back on Sidaway, to River Road, at the Arthur Laing I detoured and went back home to Richmond. On the way down Railway, I ran into my racewalking friend, Tom. What a small world. We road Railway to Moncton, to 2 Road, to Dyke Road, turned around at 3 Road, then road back to Steveston. Beautiful day, legs felt good, tired but good. Total Ride = 3hr.
I went to Campione bikes this morning and got the stern, youre not ready for any of our bikes lecturn from Giseppe. Cool, Jeremy at Speed Theory, can sell me a bike. Giseppes not ready for me (and well Im not ready to spend three thousand plus bucks on a custom bike)
Spin class tonight. I need to watch out for my knee. I discovered the free internet in the Wired Monk beside Speed Theory. These two stores are now my favorite side-by-side combo in Vancouver.
Working at home today and the website is down, argh! So, Im going to Watermania for a swim. The nice thing is that theyll have the 50m pool set-up. 40min continuous swim.
Heres my approximate swim times. This is the longest Ive ever gone before. The 2K swim is definetly an obtainable mark:
400m 9:40; 800m 19:30; 1500m 36:50; 1700m 41:40
Run group at Kits Community Centre
6 x 800m loop around Connaught Park with 2 min rest in between intervals
My knee sore in the evening, I iced for 10 min.
I went to see Shawn at UBC massage therapy. He worked on my inner quad (rectus fermorus). It was very painful. He recommended skipping the run. Our house is filled with new furniture today.
I skipped swimming today, spent the afternoon at Speed Theory getting fit on bikes. This is the one I want:
Swim workout (30m pool)
6 x 60m swim, 30sec vertical kick drill
2 x 10min swim
Pool was annoying so left. I should remember never to swim at Minoru.
run workout
Deas Island run with Penney and Torbin. 58min run with some walking. My left knee was very sore. It felt better after stretching my quad. There is pain at the top of the knee cap when stretching my quad. I remember I had this before and the massage therapist did wonders with trigger points in the quad. I really need to remember to stretch more.
Today I did the UBC Duathlon (5km run, 20km bike, 5km run). This was my first duathlon so I set a personal best of 1:34:05.4
OVERALL FEMALE DUATHLON RESULTS
| Place | Div/Tot | Div | E | Bib # | Name |
| 13 | 1/6 | F3034 | D | 236 | Joanne Fox |
| Rank | Run1 | Rank | Bike | Rank | Run2 |
| 14 | 23:16 | 12 | 46:39 | 10 | 24:12 |
Just for interests sake, this is what I did for the triathlon on the same course last year. Last years tri was my first race, with todays race being my second race.
| Place | Div/Tot | Div | ||||
| 76 | 14/36 | F3034 | ||||
| Rank | Swim | Rank | Bike | Rank | Run | Overall Time |
| 121 | 22:36 | 94 | 49:48 | 23 | 23:40 | 1:36:03.0 |
Oh, I almost forgot, we also went crazy for our half-ironman training today. After the race, Alison and I went for a 2hr 20 min ride after the race. UBC to Iona beach park and back.
I went to spin class at Speed Theory. Very nice store. I realize that I totally forgot to fit in a second swim on my own this week. I guess Im still getting back into the swing of things.