Swim #14; Ride; Volleyball!

Swim #14 looks like this:

• 500 warm up
• 8×50 drill
• 6 × (50, 100, 150) @ 20 seconds
• 8×50 drill
• 300 cool down

This morning, I did 6 of the 8 drills in the second set and didn't do the CD because I didn't have time. I can't always get the 3.500 done, but I always aim for at least 3,000.

• 44.92, 1:34.72, 2:27.46
  
• 46.92, 1:37.39, 2:31.50
  
• 47.57, 1:37.65, 2:30.76
  
• 46.60, 1:38.46, 2:32.94
  
• 48.06, 1:38.86, 2:28.12
  
• 48.39, 1:39.41, 2:33.00
• Total: 35:12.76
• 50s variance: 3.5 seconds. 100s variance: 4.5 seconds. 150s variance: 5.5 seconds
• 50s average: 47.08. 100s average: 1:37.75. 150s average: 2:30.63

I headed out on my bike for the 1:30 ride, knowing that it would only be 1:15 because it was the same route Anna and I had done on Sunday. I forgot to set the Garmin for me to race myself on the course, but I think I beat myself because I wasn’t focused on high cadence.

• Totals: Time: 1:13:28; Mileage: 21.87; Speed: 17.9; Calories: 1,267; HR: 148
• Loop time: 1:13:04
• Mileage: 21.83
• Speed: 17.9 (my bike said 18, and it’s Auto Pause feature is slightly more reliable)
• HR: 149 (probably one of my lowest averages, which I think is good for endurance training)

The workout from Will was only two exercises, and I get excited when they’re short because I think they’ll only take like 10 minutes. Today’s took 25, but it was a good one and hopefully I’ll be fast on Saturday (I know that’s his goal for me, and my goal for myself, with these exercises).

• Bench press, 10×10, bar only. I took approximately 30 seconds rest between each set. While I was doing the sets, I was really really trying to focus on driving my chest up the entire time and engage my legs, too. And I tried to make every rep fast and the same.
• Lunge on crates, 10×10 @ 10-sec rest. I probably ended up taking about 15 seconds rest between each one, but while doing the reps, I was really trying to focus on doing them fast and going down to the deepest position possible to do the most amount of work (definitely easier to go deeper when you’re on crates or those aerobic step things, which is what I was using).

My HR average was 103, and it didn’t get higher than 132 even though I was really trying to work hard.

Although I can't see this happening, if I ever quit triathlon I still want to continue working out with Will. Probably about 90% of the time, if not more, someone at the Y either asks me what I'm doing or asks me what my sport is. Today was no different, as Sam from the Landings (he said he's seen me jogging) introduced himself to me (I met his friend Courtney, too) and asked me what my sport is. I think I just like looking like an athlete even if I can't win every race I compete in.

After this, I went out to play some sand volleyball with Troy, Ace, Dave, Rich, Jeff, Kyle, and one other guy whose name I didn’t get. I met Tessa, too. Fortunately, it was a beautiful night and we were the only ones there so we could play the entire time, but unfortunately the lights on one court were working and we were on the other court. Bummer!