Spin/swim

45min spin (20min warmup, 2 x 8min Z3, 2min recovery, 5min high-cadence Z2-3 and cooldown)

15min swim

1hr total

Yoga the other day made my back sore - it was mostly better the next morning, but felt a bit weird while I was swimming, so I didn't stay in for long.  I think I have to lay off yoga for a couple weeks, too much back involvement...

Early run

Hmmm, I requested wake-up call (metaphorically speaking) at 5:30, it is early...

Felt very little vim, and also stiff feet and lower legs (have of course completely failed to do the calf-stretching regimen - I will start back again today, it is very useful).  Decided I had better do a really unambitious workout that I could execute properly.  Stopped partway through to use the bathroom (this is an attractive feature of doing my run around school playing fields - nice clean bathrooms with toilet paper, sink and soap and paper towels, etc.!), felt better once I had emptied bowels.  By the end was convinced I could have done the whole run at zone 2, but certainly had not felt that way till about the 40-minute mark, so I guess I made the right choice!

1hr run-walk

15min warmup
9 x 3min high Z2, 2min walk

Yoga!

Another beginner's yoga class with B.: very good.

1hr yoga

Total hours for the week: 11:10.  Pretty solid on both spin and run, though no 'long' run.

Long spin!

That was good.  High-quality indoor bike workouts are something that should be easy for me to execute if I have decent bike base but that I can't make myself do at all when I'm not bike-fit - glad I've been able to make good use of the spin bike on this Cayman trip.  I think I will be doing a lot of mostly indoor bike volume over the next 2 months between now and the Shawangunks race - I haven't been running enough, but it's too risky to suddenly ramp up run miles, whereas bike volume and frequency can be increased with much less chance of injury or illness (illness is always more the thing for me - that's partly why indoors is sensible, too, as there's so much less pollution/allergen to hit the lungs  - and doesn't shoot me full of anxiety like riding in the world does - will try for at least one outdoor ride per week beyond commute to Chelsea Piers, but won't sweat it).

2hr spin

6 x 20min:

(1) warmup
(2) 6 x 2min Z2, 1min easy
(3) 5 x 3min Z2, 1min easy
(4-6) 12min as 6 x 2min standing, 2min seated (Z2-4), 3min easy, 3min high-cadence Z2, 2min easy

Sea swim!

We went to Sunset House and did a short swim in Wendy's honor.  Time for me to get back in the water properly - there is a lot of swimming in the Survival of the Shawangunks race...

c. .5hr, c. 1500 yards

Yoga!

Subjectively v warm, but nothing like the hellpit of the other day!

1hr flow yoga

Warm run

I got out as early as I could - still v warm, but survivable.  20min warmup, 5 x 3min Z3, 1min rest, run home. 

58:30 total Z1-3

Spin of grumpiness

Was in an irrationally bad mood all afternoon, only partly relieved by exercise as I forgot to recharge my iPod nano.  It died just as I was about to start my work intervals, so I stopped the clock and rooted around trying to find something I could stand to watch; because I am an idiot, I couldn't get a DVD to run, and after a few minutes of television deemed that more annoying and boring than just having nothing!  Had to have a second warmup after that...

10min warmup #1
10min warmup #2

2 x (2:00 Z3, 1:00 rest, 3:00 Z3, 1:00 rest, 4:00 Z3, 4:00 rest)

8min alternating 1:00 standing, seated (Z2)

2min cooldown

1hr spin

Warm run!

Very nice, too.  (It is the Wednesday night run club.)  Pace variable - good solid zone 2 chunk in the middle, but 2/3 to start and with a stretch of 4 at the end as I reunited with the back of the faster runners.  Not sure of exact distance.

50min run (c. 4.4mi)

Spin!

I don't know why I couldn't get motivated to use the spin bike at the condo last August, but I guess that this year I am benefiting from having made spinning a priority over winter and spring - I wouldn't say I've super-faithfully done three classes a week, but that's been at least the template I aspired to.  Right now it's probably the single best thing for me to do a lot of - it's air-conditioned - it's not as hard on the legs and lungs as suddenly increasing run mileage - and improved bike fitness should certainly translate somewhat to the run as well.  I'm hoping to swim tomorrow and Saturday - it's a bit hot, though...

.75hr spin (4 x 6min Z3, 2min rest)

Spin!

It was Lauren K.'s idea that she and I and Loren H. should have an indoor bike workout together on Skype (respective locations Atlanta, Grand Cayman and Boulder)!  It worked pretty well, all things told, though I think my work intensity is higher when I'm not diverted by chat...

1hr spin (3 x 10min work interval, alternating 2min seated, 2min standing - Z2/3)

Warm run!

OK, that was highly worthwhile, though uncomfortably warm.  Ran to the Ritz and back.  Can't remember exactly what I logged that distance at - Google Maps gives me 3.4 miles for the round trip, let's call it 3.2.

36:25 (c. 3.2mi.), zones 2/3/4

Yoga meltdown

Ugh, that was the worst.  Too hard and too hot - and did I say TOO HOT?!?  Really I probably shouldn't have done any yoga today, but it is important to keep myself occupied - had intended to go to an early-morning one-hour class, but it's a holiday here, so I ended up in a deadly 90-minute power class that started at 10am. 

My own dread at the notion of 90 rather than 60 minutes should have clued me in that I shouldn't have been there - but for some reason it was just much, much hotter than it even usually is.  (It's always uncomfortably hot, which I don't like but will tolerate if necessary - today, however, was intolerably hot, like Bikram yoga hot.  The lady in front of me left for good after about 50 minutes, muttering unhappily to herself; at least five or six people left the room for a break, and a lot of us had to stop and rest on our mats rather than doing all the assigned stuff.  Possible factors: 10am is hotter than 6am; power is hotter than flow; class right before left ambient heat; hot time of year.  It definitely wasn't just me, I've never seen so many other people there overwhelmed by heat either.)

Ugh, ugh, ugh.  I was especially glum due to the thought that if I was going to be doing something so intolerably hot, I could at least be running, either on treadmill or outside.  I guess if there was any thread of good about going to this class today, it was the fact that I left with the conviction that I should just run outside here, however slowly.  I think I will try to do that tomorrow, if I can tip myself out of bed early enough...

1.5hr horrible overly hot yoga

Yoga!

A basic flow class - very enjoyable (but warm!).  Total hours for the week: 8:20.  Not bad, considering Thursday and Friday were big zeroes.  My biggest disappointment is that I ran so little this past week; now I'm in Cayman, it's pretty much all going to have to be treadmill unless I want a short very warm early-morning run. Will probably try and do quite a bit of spinning this week as it is less penitential to do it inside than the treadmill running.  Also have to get back to work tomorrow on the dreaded book - it has to be done by the end of the day Friday, that's my main comfort right now!

The puddle club

It was a struggle to get out of bed and motivate, but I did manage to do a 2-hour indoor ride on the spin bike at the condo today.  (There are a lot of traffic safety issues here, and B. has persuaded me - after a slew of accidents in which triathletes have been injured on their bikes due to careless driving - that even the Sunday-morning ride basically is more safely done with a car trip to the quiet side of the island so that all riding is on the East End loop.  Which ties up his morning as well as mine - I know he doesn't begrudge it, and I will probably do that at least once in August, but I don't need to bother with it on this trip!)

20min warmup

6 x 3min Z2, 1min recovery

6min easy spin

3 x 10min climb (alternating 2min seated, standing - Z2-3), 5min recovery

15min high-cadence in low-to-mid Z2

15 min cooldown

2:00 total