Spin/swim

I feel somewhat discombobulated! Good exercise, but not in the amounts/order I would ideally have preferred. I slept late and just about made it to Joanna's spin class at 10 downtown. It was amazing, but HARD - we did 3 x 12min (3min seated endurance i.e. zone 2, 3min standing in higher gear i.e. zone 3-4, 3min seated climb at that gear i.e. z3-4, then 3min as :30 sprint, :30 recovery - right away in z4 with a view to climbing to 5b). Trembling with fatigue by end of last one!

Should have gotten to the gym an hour earlier to do first hour of spin before class - Joanna rightly follows rule that teacher locks spin studio when leaving (really we all know the combination), so once I'd exited, I couldn't motivate to do another hour, especially as something is not quite right with the back of my left knee - it felt weird and hyperextended a couple weeks ago, and I've had some twinges since.

(Usually there is 11am spin as well, but it's canceled for the holiday. I am not keen on holiday weekends!)

So I showered and ate a snack and paid my membership renewal, then walked (after finding that I had not put my Metrocard back in my wallet, arghh!) over to John Jay. It must be at least 2 miles, it took a bit longer than I thought (it is disgustingly humid, I was dripping with sweat even at walking pace), so I got in slightly late, but made it up by staying in for the warmup chunk of the subsequent practice.

It was the "Low-Pressure Zone" workout, which I thought just meant all lanes on slow intervals but which in fact was mostly drill work, which I love and which is certainly much to the point at this stage - we were working on stroke length in particular (a "1-2" drill that involved a bit of glide on each stroke, a lot of stroke count work, etc.). Can't at all say totals, but will give this estimate:

300 free warmup

c. 1200 mostly freestyle drills

+ 800 as 300 every 3rd length back, 300 every 3rd length fly drill (3-3-3), 2 x 100 IM no breast (the bit of breaststroke kick I'd done earlier was pronging the back of my knee, so I didn't want to do any more damage).

Knee thing definitely still not right. I should do a 2hr run later, but it will be counterproductive if it does anything bad to the knee, so I will do some stretching this afternoon and see how I feel. I know I always FAIL to get up early, but tomorrow morning I really do want to get up early and do 1.5-2hr ride in park (retrieved tri bike from store yesterday) - there is no point going later in the day, it just gets way too crowded in Central Park, so I think I will take the attitude of getting up at 6, riding 6:30-8:30 and then coming home and going back to bed!

1hr spin
1.25hr swim