Tue. - Sat. 10-27

Halloween. Bah. It's no good.
A completely manufactured "holiday." Don't give me that historical basis, wickan faffle. NO. Just, no. It's like a Renaissance Fair x 10, let loose on the world, with a whole lot more plastic involved. For example, the 15foot high inflatable ScoobyDoo grinning forth from a front yard down the block. If I had a pellet gun...

Ahhhhhhh, that's better. On to the standard deal.

The crew is safely in Dublin, even got out for a bit of touring straight off the plane.

Tue. 10-23 S; R-B
Swim 6a w/Dan
200 warm up
Vertical kick - 3x~1min, 30 secs rest
1 arm drill 2 x 50
Stroke & glide 2 x 50
3 x 400 free (steady, hard w/zoomers, steady) 30secs rest
Relay 2 x 50 free (william beats me!!)
~1700 total

Run 40 mins steady, ~5.3mi, 5min trans to bike

Bike QR trainer
Entire workout (165 watts):
Duration: 55:19

Wed. 10-24
Bike
QR trainer, had planned to run but raining
Entire workout (165 watts):
Duration: 57:25 (57:35)

Thur. 10-25 Swim a.m.

Lots of dry drills. Touch toes, move up hands extended over head
Touch toes, bend knees to get ribs to thighs, walk hands forward past pushup, hold, walk feet fwd between feet
Wet drills
200 wup
5x50 kick bd, no zoomers
3x50 - Hands together extended fwd, zoomers, rotate side to side (face down), keep hips up so don't have to roll all the way onto back to breath
3x50 stroke and glide
4x200 on 5mins, did 'em in ~3:44-47
100 cool
Dry - sit on ground, back against wall, had kickbd under butt to elevate some, bottom of feet together like groin stretch, raise elbows up along wall to shldr level, hands frwd, rotate hands up so wrist touches wall - repeat, feel it in upper back
Total ~1500

Bike
25mins easy spin

Fri. 10-26
ART and chiro afternoon
Swim 40mins p.m.

Sat. 10-27 R&B; Swim
Run 67mins, ~9mi, Garrett Park rollers
5min trans to Bike
QR Bike on the trainer

Entire workout (167 watts):
Duration: 50:39
Work: 506 kJ
TSS: 48.4 (intensity factor 0.757)

Swim 35mins drills

Taper Tom

Apparently, the word is out.

Get out! They're coming!

Marathon fitness is in the bank, and travel plans well laid.
The crew is ready to tackle Dublin.

Just watch out for crazy Irish cyclists.

Sean Kelly
Irishman and pro cycling legend

Wed. - Sun. 10/21

Terps lose again on national TV last night. Get a lead and then lose in the final minutes.

Painful. Bring on basketball season.

Pulling for the Tribe tonight.

Great meal last night at Devereaux. Homemade soup, all ingredients from the garden. Salad, beans, sweet potatoes and gourmet pork.

Wed. 10-17
Run 49mins, ~6.5mi, start/end at MAC
Swim 33 drills, steady free

Thur. 10-18 S & B
Swim 6a-7a, ~50mins of swimming
200 warmup
2x50 of drills – side swim, stroke and glide, single arm, catchup, fist – all but fist with zoomers
3x400 w/1min rest
100 cool
2000 yds total

Bike - QR trainer ride in the eve.
Entire workout (162 watts):
Duration: 1:11:01
Work: 689 kJ

Fri. 10-19
Visit to the massage (Cody) and chiro (Anna).
Swim 35mins in the eve.

Sat. 10-20
Work in the morn.
Run 64mins, ~8.75mi, flat.
Swim 35mins

Sun. 10-21
Work in the a.m.
Bike 3hrs, Fuji, Potomac rollers loop, ~55mi. No knee problems.
Gorgeous day. Mid-upper 70’s, no clouds, SW wind 8-10mph. Saw more fellow road riders than ever on this route, probably 30+.
Swim 30 mins easy drills