Tuesday, January 23, 2007


A big day in the pool today....5700m

A longer warm-up today, then a long main set, and warm-down as follows.

400 swim, 400 pull, 400 kick

2000 - descend by 500's (I was hurting on this one)
100 easy
1000 - descend by 500's (felt good on this one, 12:50, even split)
1000 - hard (crash and burn at 400)

400 warm-down

Joel initiated a points system for fastest 500 splits for each of the 2000, 1000, and 1000. Simon and Colin worked together on the first 2000, which turned out to be a good idea.
Kyle and I then decided to work together for the next 1000, with me taking it out (6:25 at 500) and holding on until 700, then Kyle brought it home. Unfortunately, Colin and Simon came back a bit faster on the last 500 (6:13 to Kyle's 6:20).

The last 1000, I took it out hard again trying to gap Simon and Colin, and hold on until 500 for Kyle to then go, but I fell apart at 400, and Kyle couldn't go with Simon and Colin. Games like that make the workout go by a lot easier!!

The second workout was a 60' fartlek type run. Adam, Jordan, Simon and myself headed out to Buffalo Park to run. Jordan went snowshoeing, and Simon, Adam and I ended up running through the forest in shin/knee deep snow for 70'. A great run, that included a couple bouts of snowball fights as we ran!

We ended the day with a 60' spin on the wind trainer, to keep the legs loose for tomorrow's bike and run workout down in Sedona.

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