I still love swimming
Biking is my nemesis
But I can run fast
Details, in more than 17 syllables.
Monday: Rest day.
Tuesday: In the morning, a 6.67 mile run (0.01 miles too long, fail), including hill repeats and 2 miles building to half marathon pace (8:23, 8:07). In the evening, 3400 yards of swimming with DCRP Masters, with 6x300 around 3:50-3:55.
Wednesday: A “track” workout on the treadmill in the morning, with 2400 (12:00) - 2000 (9:54) - 1600 (7:46) - 800 (3:40). Immediately followed by 45 minutes of strength training.
Thursday: 75 minutes of quality time staring at my power output on the bike in the morning, with the 2x20 minute sweet spot (just under lactate threshold) workout on tap.
Remember, graphs make you faster.
In the evening, 3200 yards of kick-intensive swimming with DCRP Masters, which helped work the last few days out of my legs.
Friday: A 4000 meter “long” swim, which was shorter because the Chesapeake Bay Swim is so close, followed by 45 minutes of strength training.
Saturday: Four hours covering 60 miles on the Columbia Tri course. Yes, it’s just 25 miles long, but you can cover it twice, and do extra loops here and there to enjoy the hills even more than usual. My data showed almost 5000 feet of climbing, which I may or may not believe, but after that much time going up and down and up and down and cursing at my bike/saddle/aerobar pads/fit/extra weight/inability to climb hills, I don’t really care, either.
Sunday: An 8 mile run at 9:07 pace with Mia and Beerman, taking advantage of the heat and humidity to get in some heat adaptation work. In the afternoon, 4100 meters of swimming in my building’s 25 meter pool. Summer is the best.