Tuesday, July 30, 2013
Snail's pace I'm afraid - lungs felt rather raw in first 10 minutes, and though it was better once I'd warmed up, I figured I'd best take it easy. Legs a bit tired from yesterday, not too bad though - back very tight and a bit sore, I need to do daily stretching! (I was too tired to do it last night, that was a mistake.) Strange how running is so enjoyable even with these minor aches (oh, and terrible chafing under front band of sports bra!) - low humidity makes such a beneficial difference.
I realize I have slightly misconceived this week. I had it as slightly amorphous still-build-but-also-race-and-travel week, but I think that given travel time (it's maybe 7-8hr drive each way) and the fact that I will be racing for c. 7hr on Saturday (that's just ballpark, I don't have a keen idea of times/paces), I need to take it easier for the next couple days. I won't try and swim this afternoon as originally planned; tomorrow I'll just perhaps have a short run and/or swim, then swim/spin first thing Thursday morning.
(This is the race we're doing. It is a tiny race, like maybe only thirty people! I did a double-take of horror when I first looked at last year's results - middle column numbers prompted me to think "Wait, I thought this was a short not-too-hilly bike!" - then I realized that times were cumulative rather than broken down, phew. In fact I think the bike course this year is shortened from 35 to 30 due to construction somewhere - so that is a truly Davidsonian race, 3.5mi swim, 30mi bike, 13.1mi run! I won't be fast, but it should be a great training day, and a very good chance to take my new bike out for a spin!)
1:30, 8.03 (Central Park loop), c. 11:14 pace
Monday, July 29, 2013
My legs remained very strong, really I feel that physically I am ready to go LONG, but once I have a fit of anxiety, I become increasingly unable to do the thing that is always rather hard for me - namely, to get back on my bike and ride through the intersection after I have stopped at a light! Once that ability is really eroded by mental fatigue, I feel an increasingly strong urge to cut the ride short, for obvious reasons.
(All my long rides in this training block have been a bit short, I pretty much just had to resign myself to it - #7 was 4:15 rather than 4:30 due to heat, #8 was 4:53 rather than 5hr and today's was 5:07 rather than 5:30 - I had already done an out-and-back beforehand, I did do another good out-and-back but the feeling of going away from the "home" of where I get the bus got the better of me, plus aforementioned intersections issue; I turned around a little short of where I had gotten to on the first one!)
The strange thing is that Ironman training as I have been doing it is relatively short in duration - so that is my last really long ride on 9W for this season of training. I have one more big block of training, but it will be done in Cayman: so I am shooting for 5.5hr on 8/11, 6hr on 8/17 and 6.5hr on 8/25. Will do one more 3hr ride on 9W the week I'm back at the end of August, but it's taper by then, so no more huge long ones. This is good as the terrain is mentally taxing to me - I had a dreadful time today coming back up the "ramp of evil" at Haverstraw, the ramp itself wasn't bad and I made it through the intersection at the top without having to stop, which is always helpful, but the NEXT intersection pretty much stymied me - the light turned red, I stopped, it's a horrible configuration for me (anxiety already running very high due to this ramp and steep elevation change, brief ride on shoulder of 9W in very trafficky and truck-heavy stretch and then the intersection leaves you on a steep uphill to cross, with an even steeper hill rising up on your right). I must confess that if a car had pulled up beside me and said "I will take you home right now!" I would not have hesitated! However really if I did not do my ride today, I would have to do it AGAIN tomorrow, so that was not really an option. I walked my bike across the intersection, as I simply could not persuade myself to get on it as it was, took a few puffs of asthma inhaler and collected myself and got back on to ride up the hill.
Anyway, it was really a good ride, and I have saved the best part for last. I was thinking very much of two of Joanna's pieces of advice - "9 and 3" on the rare occasions of coasting without pedaling, "heel down." And I am sure both were beneficial. But my single huge mission for the ride was to ride as much as seemed sensible or feasible in the big ring, and it was amazing! My average speed is strikingly faster, in fact this sort of explains why I have been so slow on my long rides - I really thought I should be riding a bit faster, but it is easy to put it down to (a) too many pounds and (b) poor descending skills. This is transformative - I really think I may be able to ride 15mph at IMWI, actually....
5:03:48 (rolling time), 73.4mi, 14.3mph (compared to 13.0mph last week in very similar weather conditions)
Sunday, July 28, 2013
(I'll be in Cayman for much of August, and I really wouldn't consider traveling with a bike, it is way too much trouble! Which means that all my riding there will be indoors or on the road bike I have there. Away Aug. 8-27, and have to drop off bike with TriBike Trnasport on Aug. 30, so I really only have a handful more days to ride it in this next stretch of weeks.)
There are so many things to think about on a long ride like that, and I don't have enough time to try out different solutions for hydration/calories/inhaler/seat comfort etc. on this bike, whereas I totally have it down for the other - let's say that worry beforehand and anxiety during are X on my road bike, even the most optimistic assessment is that they are 1.1X or 1.2X on the tri bike, and it might be more than that - I have never changed a tube on this bike, I don't know how uncomfortable the saddle will be if I ride half aero and half upright for eight hours, etc. etc.
Anyway, really interesting, and I think I will have one more session with Joanna, on my road bike if that's the one I go with, at the end of the month. And I am happy to say that I WILL ride my new bike for the triathlon next weekend, as it's only a 34mi. bike (unorthodox "even-up" triathlon, with 3.4mi swim, 34mi bike and 13.1mi run, i.e. the premise is that a fast person would spend about 1.5hr on each leg!), and I really am enjoying riding it - this will have few racers and quiet country roads, it won't be as chaotic as things are at start/finish/aid stations of a huge triathlon. Long trip up there - we'll leave Thursday night and get back very late Sunday. Thus attempt to pack a lot of training into the next few days...
Notes to self - things to remember from this session
when coasting, feet in 3 & 9 position, knees in
don't be afraid to ride in the big ring, the strength is there, it gives power with an added bonus of stability!
1hr coaching (c. 10mi.)
Run: 9mi, 1:38
Warmup: 100 kick, 200 reverse IM drill, 100 drill free-breast (I was a little late getting in the pool - had to get emergency Gatorade post-run and pre-swim!)
8 x 75 free, first four on 1:45, next four on 1:40
2 x 250 free on 5:15
4 x 25 stroke on 1:00
3 x 200 free on 4:10
4 x 50 stroke on 1:30
4 x 100 free on 2:00
50 easy double-arm back
2950 yards total
Slightly compressed schedule today, I have ONE more workout - a tri-bike-specific coaching session with Joanna in Prospect Park! Need to get out of here in 10 mins or so to make sure I am not late, the subway often takes FOREVER on a weekend day....
Saturday, July 27, 2013
:45 round-trip bike
Friday, July 26, 2013
It's humid still, but it's also cool, which is a huge improvement. Ran down to Chelsea Piers. Got here a little too late for yoga. Thought I would have a short swim, but turned out I brought the wrong set of keys - no locker key on this set, no swim! Probably for the best. Meeting sister-in-law and niece at train at 11 for NYC junket. Nicer not to be rushed!
57:30, c 5.5mi
Thursday, July 25, 2013
Warmup: 250 (200 free, 50 back)
6 x 50 on 1:05 as 25 stroke, 25 free (2 x fly, back, breast)
2 x 50 on 1:10
4 x 100 on 2:15
8 x 200 on 4:30
4 x 100 on 2:15
2 x 50 on 1:10
100 double-arm back cooldown, at which point I was sneezing so much and overcome with phlegm that I figured I'd better get out - my sensitivity to pool chemicals has not decreased, I think I may have to take some Benadryl to kill the histamines!
I was swimming strong but comfortable 200s in 4:00 exactly, it seems pretty reasonable. This is an ideal workout for the back-of-pack Ironman swimmer.
3150 yards total
Wednesday, July 24, 2013
I was determined to make a stab at crossing the bridge home, so I rode past the observatory (where shuttle bus drops me off - I've been getting bus home from there too, but it would be more time-effective if I could ride all the way home instead). Rode down the Alpine Hill and along River Road - forgot QUITE how hilly it is, in both directions. Came up the wrong path out of the park (in retrospect I should have paid attention to the big sign with a picture of a bicycle and a red slash through it, but I was worried about whether there would be another exit!) and found myself not, as I'd imagined, just south of the bridge and with a direct route to the bike path, but instead in a very trafficky bit of 9W. Kept my cool very well, really, riding in traffic - I am definitely acclimating. Then the bridge was looming and I couldn't at all figure out how to find the path - got off my bike so that I could investigate.
Had a longish walk to path entrance, but there it was, I got on my bike and all was well until I came to the first bollard. The path is very narrow and it takes three sharp turns to get round - I lost my nerve, got off my bike and then just could not quite persuade myself to get back on it, though honestly it is much quicker on a bike than walking (death grip on bicycle!) - it is a long bridge! Felt very anxious but considerably on the right side of actual panic. Very relieved to get off on the other side, though I was too frazzled to ride properly all the way home - the route takes you through a very congested bit in front of the hospital, too many vehicles with conflicting priorities, so I walked some more before getting to a quiet enough bit of Riverside Drive that I really could ride the rest of the way home.
I was shooting for 5hr and almost made it - it was about 4.75hr when I got off my bike in Fort Lee. Added a little extra time en route home, but didn't want to keep turning Garmin off and on (convinced that of all reasons to have an accident, "I was turning on my Garmin" must be about the worst one!). So the numbers are a little odd, it was stop and go at the end without turning off watch obviously, I rode some bits that didn't get logged, and there were a lot of hills in the main ride.
I am sorry I am not a faster rider, but really I am riding well and I am pretty optimistic that I can make race cutoffs in Wisconsin!
Re: bridge - it was informative, I clearly do need to continue with the shuttle-bus workaround in both directions. I am left more just with a sense of amazement that so many people can tolerate that path! (Quick internet trawl gives me this video by a more fearless rider than I am - the place where I got off comes at 1:38, really it is very stressful! Though less crowded on a weekday than it is there....)
4:53, 62.05 (13mph), avg HR 130, max HR 156
Tuesday, July 23, 2013
OK, I love this bicycle. I am admittedly still riding it ridiculously, in upright position half the time and slowly and easily when I am in aero. But it is a beautiful piece of machinery - I can feel how good the components are! - and it is more similar to my road bike than I would have imagined. I didn't ride as long as originally projected, but only on the sensible grounds that when trying something new and a bit daunting, it is a good idea to stop while it still feels genuinely easy and fun and enjoyable.
Will do my long ride tomorrow on the road bike, then ride Thursday on this one again, doing some hill repeats on River Road (mostly traffic-free). My road bike has a triple, so this definitely will take a little getting used to for long steep hills. Also saddle v comfortable in aero but hard under sit bones upright. I have another pair of shorts with better padding there. Will wear those Thursday!
21mi, 1:45 (slow from caution rather than timidity, and much easier effort than my standard ride - this bike will be fast one I get used to it!)
Monday, July 22, 2013
Then I got even more overheated en route home - waited on an infernally hot subway platform through substantive delays. I am hoping to ride tomorrow on 9W, which means getting the shuttle, but I think it will be more sensible to shoot for the 9am than the 8am - otherwise I don't get enough sleep, I need to restore my core temperature to normal before there's any point lying down! If thunderstorms are looming, I may talk myself out of it, but I really would like to get it done....
:45 round trip
:45 test ride!
Sunday, July 21, 2013
I wanted to get out for a test ride on the new bike, but have lost momentum - instead am going to shower and then perhaps go back to bed for a short nap!
Training this week somewhat limited by heat, but a fairly solid week regardless. Three runs, three swims, three spins plus a 4:15 long ride, one yoga class and a couple round-trip rides to Chelsea Piers. Total hours for week 7: 16.
(I'm shooting for this coming week to be HUGE! We will see if I can execute that. I'd like to ride 3hr Tuesday, 5hr Wednesday, 3hr Thursday, like a sort of mini-'camp'....)
Saturday, July 20, 2013
Just about made it in time for 10am spin (I was a couple minutes late, but not horribly so), we did a series of climbs and then a speed workout along lines similar to others we've done recently - this is an amazing set, 5 x 2min in not-easy gear at 100rpm, 105, 110, 105, 100, then 1min at 110 and 1min at 115. True "red zone" heartrate at the end of that (5b in the Friel system, albeit only briefly in conclusion)!
I'm not keen on the current 11am spin class (the teacher is nice, but it's not suited to endurance training), so I indulged myself and instead went to the run intervals class. Unfortunately that teacher had also overslept! (I think it's the heat, it's messing everyone up.) So we all ran for a while on our own on the track (air-conditioned! I must do more of my summer running there...), then had an excellent substitute who got us started on a conditioning routine that involved running 400s at 70-80% and then doing three minutes of ab work on mats in between - the 'real' teacher then got there and finished things off. I really love this kind of class - I have been denying it to myself as the double spin is more to the point, but I was glad to indulge myself today.
After refueling and showering, I then spent the afternoon at the BIKE STORE getting fitted on my new bike - which I am going to take out for a short spin tomorrow morning, weather permitting. I am extremely excited about it!
1hr run/conditioning (c. 3.5mi.)
Friday, July 19, 2013
Met up with new friend S for a swim session. She is a strong runner and cyclist who wants to get her swim up to speed.
Then J's gentle yoga, v beneficial. Now I slightly need to go back to sleep - alas, not an option!
C. 1000 drills
Thursday, July 18, 2013
Can't reproduce details of set, but 2 main bits were 1650 total (lots of 50s of kick and stroke at high intensities with lots of rest, though I was unfortunately at the back of the lane and a faster stroker than those ahead of me - it was fine, though, I didn't need a sprint workout). Maybe 600 warmup before that, call it 2250 yards total.
I can do a two-hour run indoors on the track at Chelsea Piers after 10am Saturday spin class - I had wanted to go to the 11am run intervals, I will either do that and an additional hour or just run steady for the entire 2. Arghhhh, this week and next week are my big training weeks, this extreme heat is frustrating....
1:11, 6.21mi., walk/run (11:26/mi.)
Wednesday, July 17, 2013
My Garmin battery died early on, and though I now have a functioning bike computer (yes!), I didn't look at the starting mileage until after the other device went down, so distance is approximate. Hot, hilly - I came back a slightly wrong way, parallel to what I really wanted - it took me into Bergen County - then I followed signs back to Alpine and 9W, but it was the HOTTEST and STEEPEST long hill imaginable - so I did a loop rather than strictly an out-and-back. I suppose I was at the 3:45 mark when I came within sight of Lamont - rode back out north on 9W, but when I came to the turnoff, I just didn't have the heart to take it, I turned around even though I knew I'd come in short!
Notionally I have a second three-hour ride in the week, but I've decided I want to do them outside rather than indoors (the current Saturday 11am spin class isn't suited to endurance training purposes), and I think this week I'm just going to have to let it go. Heat is too much and I need to do a long run tomorrow morning rather than ride on 9W again - I've been rightly emphasizing cycling over running, but that can be taken too far. Hopefully next week will really be a primo perfect training week? (Just saying that threatens to jinx it....)
4:15, c. 58mi, c. 13.7mph (will try and get more accurate pace for next couple)
Tuesday, July 16, 2013
Not sure this is exactly right, but workout along these lines:
600 warmup as 300 pull, 200 swim, 100 kick
6 x 50 descend in 3s
1 x 300 pull (pace/steady)
2 x 150 build by 50
3 x 100 descend
6 x 50 strong on 1:10
200 triathlon practice - 50 moderate, 50 hard & trying to overtake leaders
2400 yards total
NB I heard something fall off my bike in Sunday's race, but it is neither safe nor sensible to stop and attempt to retrieve - it was indeed my frame pump! Hmmmm, better replace that....
Monday, July 15, 2013
:45 round-trip Chelsea Piers
Sunday, July 14, 2013
Had very nice chat waiting for our swim wave start with some other ladies 40-44. Had a LOVELY bike ride - it was amazing, it wasn't really faster than the last time I did this race (when I was, I am sorry to say, 20lb lighter - it was 2009 - if only it were as easy for me to lose weight as it is for me to train a lot of hours!) but I felt so strong and it felt easy and short! I overtook a TON of people. The run was a bit of a slog, as it is pretty darn hot and humid (even leaving my apartment at 4 in the morning, I had sheets of sweat pouring down my neck), but I felt that I held my own. Post-race protocol went very well, I drank a bottle of water and ate a bagel and got free pedicab expeditiously back to transition, then rode bike home - I was home and in the shower by 11:30.
I just really enjoyed the feeling of what a long way I have come since the first time I did this race, five years ago, in 2008 - I'm not a faster runner than I was then, but I'm a hugely more experienced endurance athlete and most of all I have exponentially more confidence on the bike. I raced faster and stronger in 2009 than in 2008, but 2010 was a year of setbacks, and I feel very lucky that I've been able to take the time this year to really try and improve my cycling.
My actual time this year was a little slower than 2009, but it's hard to compare, the assist from the current and wind and heat/humidity really affect conditions. Also I've "aged up," as they say! But I think I should be pleased - in 2008, I was 132/189 in my division (W35-39); in 2009, 104/189; this year, I am (slightly to my surprise - I can only explain it by saying that a lot of first-timers do this race, and people on hybrid bikes!) 56/140 in W40-44. Provisos about population notwithstanding, that really is a result I can feel good about!
Swim: 25:27 (fast assist from current, but not as fast as other years - late wave)
T1: 8:28 (long run from swim exit to transition)
Bike: 1:34:41 (not super-fast, but felt GREAT)
Run: 1:04:47 (10:25 pace - given how little I've been running, and the heat/hills/humidity, that is just fine - I didn't push it too hard, as I forgot to take my final dose of asthma medicine when I got off the bike - usually I carry an inhaler in handheld bottle on the run, but I didn't today as there were many aid stations and it wasn't a long one - I was surprisingly ok, I suppose partly because I was walking up hills and still had residual benefit of previous dose - I had to leave an inhaler in the morning swim bag drop, that's the one I would usually have with me on the run course)
Total time: 3:17:22
Notes to self: be super-careful re: arrangements for asthma inhalers, building in redundancy; think about getting a "shorty" wetsuit (I was eyeing them - I didn't swim with a wetsuit, I hate mine, and I think that having a sleeveless one that stops above the knee might be the way to go, easier to get on and less constricting once it's on); figure out why the brakes on the bicycle are making such a strange sound!
Final note to self: I have been spending a lot of money on triathlon this year, that's OK but at a race like this one is chastened and inspired by the people raising money for various charities! Three that particularly caught my eye and that I will make modest donations to later today: Paul's Posse, because I had such a good conversation with the woman who founded this charity to raise money for amyloidosis research after she lost her husband to the disease; Athletes to End Alzheimer's, because it is a cause close to my heart; and the Challenged Athletes Foundation, because nothing is more awesome (in the old-fashioned literal sense) than seeing amputees running on their prostheses, often clearly in pain but ready to endure that for love of the sport.
Saturday, July 13, 2013
Things did not work out quite according to plan, due to usual inability to get out the door for a run right after I get up (I meant to run down and THEN do my 3-hour spin), but this was a fine substitute, and really I didn't need to run today. Also today it was legit to log Chelsea Piers round trip as bike miles (did double spin plus some extra in the middle) - on the way down, it was rainy and very uncrowded, still quite overcast and though there were more people on the way home, I was riding into a wind almost the whole way, which keeps effort levels honest.
Bike dropoff is 2-9pm. I was very briefly tempted to take the option of leaving everything in transition the night before and taking my chances on bike tires etc., but really it's not worth it. (That said, transition is open 4-5:15, and I need to leave at least half an hour to get there, which basically means getting up not long after 3 - whereas if I were just going to the swim start, which is less than a mile away from home, I could get up at 5:15, eat a quick breakfast and be there in very reasonable time for my c. 6:20 swim wave start. Hmmm, maybe it really is worth taking the chance - as long as I bring my own bike pump, it wouldn't delay me much if I had to pump tires post-swim and pre-bike....)
Friday, July 12, 2013
I proceeded to do something naughty and entirely self-indulgent - I went to Sid's bikes and took the plunge on the tri bike! I was originally thinking of this but they had an almost unbelievable markdown on the next model up the line (it is the giddiness of consumerism that one finds oneself, in bicycle stores, saying blithely "$400 difference is nothing in the world of bicycles!"), so I went for it. (The salesperson could hardly believe the markdown either, she had to double-check that it really was valid! I guess by this time of year they are making way for 2014 models.) We did preliminary fit stuff on a fit bike, and I'll go back at the end of next week for further tweaking on the real thing. Then I just have to set aside the time to learn to ride it properly - it is going to be PROJECT TRI-BIKE the week of July 22 and July 29, as if I do not feel as happy on it as I do on my road bike, I will need to get aerobars put on the road bike before I leave for Cayman on August 8; I'm keeping an open mind about which of the two bikes I will ride in Wisconsin.
Then I went and attended the race briefing and packet pick-up for the NYC triathlon. Race day is Sunday - I am excited!
I have also gotten 98% towards having replaced the batteries on both my Suunto and my Garmin heart-rate straps. Both have been on the fritz for a while, and it is one of those little jobs that never quite seems to get done; first I got the wrong size battery, then when I got the right ones I found that though the Suunto flips open with a coin, the Garmin needs a tiny Phillips screwdriver. I have just purchased the smallest, cutest Phillips screwdriver imaginable and will soon have restored functionality...
Thursday, July 11, 2013
Not sure this is exactly right, and I can't reproduce intervals (they were a bit haphazard anyway), but along these lines:
500 warmup with every fourth length back
2 x 200 pull breathing every 2, 3, 5, 7 by 25
4 x 200 with fins as 150 free 50 dolphin kick on back
8 x 100
8 x 50 stroke-free in IM order
100 pull easy
3 x 50 stroke sprint on 3:00 (I did fly, and so did everyone else, it was pretty amazing!)
50 double-arm back
3200 yards total
Wednesday, July 10, 2013
Felt a little better when I got up again a couple hours later, but still very much out of sorts - itchy (cat dander always hits me hard on apartment reentry), greasy (high humidity), overheated (New York summer weather is not lovely).
(I didn't go to masters swim yesterday, by the way - it was clear that I was just utterly knackered and would be better off having a quiet evening at home.)
Anyway, I rode my bike down to the gym (I'm not logging it, on these crowded summer days you basically have to coast most of the way), got started on what was notionally to be a 3hr ride, but bailed on it shortly after the one-hour mark. I'm not sure that HR monitor strap is working properly (I'm headed out shortly to get batteries for both Suunto and Garmin - the latter is definitely out of juice), that may have been a factor too, but I think it was mostly fatigue that wouldn't let me hold heartrates in the intended zone. First hour, I did 3 x 12min Z2/3 (alternating 3 minutes standing and seated - HR solidly z3 while standing but dropping to high z2 while seated), 3min recovery; then I talked myself into staying on longer by dint of switching to basic zone 2 ride, but as soon as I decided that, I could hardly even hold HR at the bottom of Z2. Got off around 1:10 and went for a short swim instead - that is always more soothing to me, though it doesn't make me less itchy.
I wish it wasn't so hot! I have 2 window-unit air conditioners in my apartment, and I almost always sleep with the one in the bedroom on during the summer, but I tend to avoid using the one in my home office - it makes the cat so crazy when that door is closed. Need to contemplate possibility of cat doors - and in the somewhat unlikely event that I am ever seeking an apartment on the open market, I am definitely putting a premium on central air!
The swim was a good idea. Though I then defeated its purpose by getting very hot and sweaty again on ride home! Warmup: 200 free, 200 pull, 200 kick. 100 IM drill, 100 IM. 4 x 50 fly-back on 1:20. 2 x 100 free on 2:10.
1:10 spin (3 x 12min z2/3 intervals)
(:50 very easy though warm outdoor riding)
1200 yards swim
Monday, July 8, 2013
1hr flow yoga
Sunday, July 7, 2013
One slightly sorry moment came when I crushed a land crab - there are a ton of them making their way across the road at this time of year, they scuttle as soon as they detect motion but unfortunately it is often in the wrong direction. This was a bigun that self-destructed under my wheel with a resounding crunch...
4:23, 72.36mi, 16.5mph
(Current week's total is 15:11 - I might try and have a short swim later in the very warm sea, though I imagine I am more likely to recline on the couch reading a book. I feel very sheepish that I have gone two weeks without swimming! Didn't run much this week either, but on the other hand this is basically according to plan - I believe in the "keep it simple" school of training, and I pretty much said to myself at the start of this season that as long as I did sufficient quality and volume of bike training, it really didn't matter too much what else I did or didn't get done.)
Saturday, July 6, 2013
2.2mi./:24:31 run (carrying 2.5L water - heavy!)
Friday, July 5, 2013
On Tuesday, I must confess that I was very discouraged at how hard class seemed - I was slightly queasy at various points and overwhelmed with heat almost throughout the hour, and I feared I'd lost all my heat adaptation and would have to start from scratch. But class today felt fantastic, I never felt sick or even, really, overheated. In retrospect I think I didn't pay enough respect to the fact that on Tuesday I'd already done a very warm hour of spinning and half an hour walk home afterwards; it is not surprising that I didn't have so much of a reserve, as I am always prone to sweating heavily and overheating. (Notion is that a heavy sweater in warm exercise conditions might be sweating 1.5L an hour - I certainly drink 1.5L/hr. in spin class, easily - so even if I replenish during and after, there's no doubt it's a serious strain on the system to undertake another very sweaty warm exercise session only a couple hours later.) I dimly recall from January that even when I was doing hot yoga almost every day, it made a huge difference as to whether it felt manageable or slightly overwhelming depending on whether I'd already had a warm hour of exercise first thing in the am.
1.25hr lovely hot yoga
Thursday, July 4, 2013
3hr indoor ride (zone 2)
Wednesday, July 3, 2013
c. 47min, c. 4mi.
Tuesday, July 2, 2013
1hr hot yoga
Monday, July 1, 2013
1hr flow yoga