Bike, swim, no run yet.

Thoughts go out to J & N and the entire Oberlin crew. I hope you are getting through this time as best you can.

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Starting to think of slipping on the run shoes for a test drive. Holding off for now. The last three days:

Sat. 1-19-08 Swim-Bike
Swim 60mins. Free (~300-400), side(200), stroke and glide (250), kick bd (50), free (50), fist (300), free (50), 3x100yds (1:45-48)
Swim was 2-3p after working 9-1. Ride was ~3:40-5:40p after swim.

Bike
QR trainer watching Terps beat #1 UNC at UNC. No aero time. No hard efforts, more time at steady, steady+ efort than recent rides. No knee trouble.
Entire workout (164 watts):
Duration: 1:58:16 (2:00:02)
Work: 1167 kJ
Distance: 39.002 mi

Heart rate: 145 bpm avg
Cadence: 87 rpm avg
Speed: 19.8 mph avg

Sun. 1-20-08
Swim 60mins easy, steady nothing hard
~400free, ~350 side r/l (w/zoomers; trying to find high body position, looking barely fwd, and 45deg angle not 90) ~350 stroke and glide (w/zoomers), 50 kick board, 50 free, ~150 fist, ~400 free. ~1750 total
Core/Lift 35mins
2 x (fonda leg raises r/l, lat pulls downs, cable side bend (obliques) r/l, cable side arm raise r/l, tri pushdown, seated row, side plank)
3 x (bicycle crunches, feet together crunches, plank)

Mon. 1-21-08
Bike QR trainer. No aero time. Gradual warm up to some extended steady time. Watched Bourne Ultimatum.
Entire workout (165 watts):
Duration: 1:51:31 (1:55:44)
Distance: 36.768 mi
Heart rate: 137 bpm avg
Cadence: 86 rpm avg
Speed: 19.8 mph

Tue. 1-22-08 Swim 6-7a

Knee barely stiff out of bed. Taking stairs normally. ART tomorrow. Overall assessment at Sport & Spinal Fri.

Really wanted some more sleep.
Body was screaming sleep! Eventually I managed/decided to tune it out. Did I chose poorly? Ignoring the bod is high on the ingredient list for injury or illness. We'll see.

Solid hr of swimmin’. No one else showed = individual lesson.
Today's flaw fix - Keep my pulling hand at/near/under/traveling past belly button!!! Don't swing it out wide! This is a tough bit of muscle memory to break.

300 warm-up
10x100 alternating left/right breathing every 25 (:30 rest) (fastest 1:48, slowest 1:52)
500 with zoomers, same alternating breathing
5x50 on 1:30 (:48-:50)
100 cool down 2150 total

Hard to get a hold of, feel for grabbing water with the dif hand/arm pull position.
New (?) spots on shoulders, lats feeling the slightly dif use pattern - also carrying some fatigue from recent addition of back/shoulder weight work.