Monday, September 1, 2014


OK, that was good. Yesterday was a wash - partly it was incredibly warm and humid, partly I was just overwhelmed with need to de-chaosify my apartment, finish some work and generally get myself into the right place to start teaching tomorrow! But I rode down to Chelsea Piers for Joanna's midday spin class - the ride down was HORRIBLE, I do it because it's time-efficient but really long since I knew that riding that crowded path on a holiday weekend is NOT FOR ME! Class was extremely demanding, in a good way, and the ride home felt much more relaxed, I suppose because the endorphins are floating around....

:50 easy (stressful!) ride
:45 spin!

Saturday, August 30, 2014

Glorious Chelsea Piers Saturday morning!

Saturday mornings at Chelsea Piers are one of my favorite things EVER. Got down there pretty early, swam 2000 yards and then did Joanna's wonderfully demanding double spin class! Happy to be back in the saddle - life re-entry is always extremely challenging, I have been too tired and too busy to do any exercise the last couple days (must get a TON of work done this weekend before school starts on Tuesday)....

Swim: 200 free, 200 kick, 200 pull, 400 drill as 2 x 100 RaLaCuBa, 2 x drill-swim by 25 (front scull, fists); 6 x 100 free on 2:10; 2 x 75 fly as kick-drill-swim; 100 easy swim = 2000 yards

2hr spin (LOTS of climbs and sprints!)

Tuesday, August 26, 2014


B. got us over to Sunset House and I had one really nice last swim there before traveling tomorrow. 2K approximately - current v strong on way back, I was working hard!

:55ish, 2Kish


This is a style of workout I particularly like - Marz is back in town, she always teaches a very good class, but today's was as follows:

4 x (5min moderately hard climb, recovery, 3min very hard climb)
1hr total

Monday, August 25, 2014

Recovery run!

That was actually very nice. My legs felt tight to begin with and I was not sorry to be doing 3:1 instead of the 4:1 I have often been doing this month.

:52 (3:1 jog-walk)

Sunday, August 24, 2014

Long ride!

That was very good - first half genuinely and unequivocally enjoyable, second half with patches that I didn't enjoy (painful feet from riding into wind, aforementioned WIND also just in itself not enjoyable, general feeling of being too hot and ready to stop) but mostly fine. Wore my long-sleeved sun-protective white cycling top, don't know why I didn't wear it last week - it is much, much better than wearing a short-sleeved jersey. Used short breaks to manage foot pain - it makes a big difference, then I can do a better job with pedal stroke and prevent the situation from painfully escalating.

4:54, 74.5mi

(I was already a few minutes late for my meet-up with B., otherwise I would have taken the time to make up the numbers!)

Saturday, August 23, 2014


Not an especially inspiring one, but that was all I really needed anyway. Leaves me hungry for LONG RIDE tomorrow...

1hr spin

Friday, August 22, 2014


Enjoyed every minute of that. Took yesterday as a rest day - I was supposed to get up early and run, but it was very clear to me that I needed more sleep (not just laziness, genuine need for more sleep!). Had a massive long late extra 3.5hr of sleep and only got up at 9am, it was glorious. First day for ages that I have not felt the need to take a nap.

Fell asleep easily at 9:30 or so last night which really tells me I needed the sleep, and meant that getting up at 5:10 this morning was not as gruesome as it sometimes is. 1.25hr run, 4:1 run-walk, with :30 hard at end of each run segment between .5hr and 1hr.

Wednesday, August 20, 2014


OK, that was pretty good - I didn't feel motivated beforehand, but it is certainly a gentler start to the day spinning in a dim air-conditioned room at the gym than having a strangulatingly warm outdoor room! 90min spin, with 1min @ time-trial effort on the 5 starting at 15. (Did a pre-minute of work for each of these to warm up to it - HR is just lower indoors than it would be at same perceived effort outside.)

Tonight is the final stroke & stride!

Tuesday, August 19, 2014

Spin and wheeze!

Took yesterday off as per schedule - those hot long rides really take it out of you! Had a 40-minute run on the schedule for today, but rather naughtily went to 6am spin class first. It was very enjoyable, and I felt strong and energetic as I started on my treadmill workout, only it soon emerged that I was EXTREMELY wheezy - cut it short at 10 minutes as a precaution; I really don't need to get sick! Will hope to have another go at it later - I think that albuterol inhaler is out of juice, the meter says it still has a few doses but I think I was very wheezy at the stroke & stride last week too....

:50 spin, 10min treadmill

Sunday, August 17, 2014


Even a good one is slightly gruesome in parts, but really it was mostly enjoyable. I had the wind more at my back than when I rode two weeks ago; rode almost two counter-clockwise East End loops, but turned back at the last (if I had realized how hard it was then going to be riding clockwise for a long time into a brutal headwind, I would not have done it that way!) so that I wouldn't be tempted to stop when I reached the rendezvous early.

(B. was due to pick me up at 11:15 - I left the condo at 6am - it is a LONG TIME!)

Managed foot discomfort better (it's the mashing you do when you're riding into the wind - but I concentrated as much as I could on smooth pedal stroke, pulling up, etc., and there were only a couple stretches where it was really agonizing).

2 rest stops - could have used a third, will ponder that for next week.

(Forgot to turn off Garmin at second stop so total time is approximate.)

Wore B.'s helmet instead of my old red one, which gives me painful Maleficent-style horns on my forehead (horns a-la Joe Hill!). Much better. Can't do much about wind and excessive heat, but of course riding into the wind is a very good workout....

c. 4.5hr, 67.3mi

Saturday, August 16, 2014


OK, I feel good about getting that done. Grumpy to get up so early but happy as soon as I am actually running. Did 1hr (4:1), ending up at Sunset House, then swam 2K in about an hour. Felt very queasy during the whole of the swim - I think the heat buildup from the run basically just makes the combination of bouncy and salty a little intolerable - but it is beautiful out there - best sighting: sting ray with attendant fish....

1hr run (4:1), 1hr swim (2K)

Friday, August 15, 2014

Very short sea swim

Complete willpower failure this morning as concerned ambitious run-swim workout - got up, but could not get out the door; did get out the door, turned back at the end of the driveway, just couldn't make myself do it! Short swim this afternoon, more as a gesture of good faith than an actual workout. Will have another go at it tomorrow....

:15 swim

Thursday, August 14, 2014


Stroke and stride yesterday evening was very fun - that is a HOT 2mi run, though! Latish getting home, I didn't really get enough sleep - but did make it to 6am spin. Thunder & heavy rain may or may not pass off to an extent sufficient to permit a swim later....

1hr spin

Wednesday, August 13, 2014


Felt much less knackered this morning than yesterday and was glad I'd switched the order of the two workouts. Run was great! 75 minutes as 4:1 run-walk; after first 30 minutes, last :20 of every run segment FAST.

1.25hr run (4:1 with bursts of :20)