28 February 2010
Workout notes I didn’t feel that good when I woke up; in fact I slept for 30 extra minutes. Nevertheless I kicked myself out of bed and went to the pool.
Idea: swim long and gentle until I got sick of it, and then do enough to get 5500 total.
Result: 5500 yards in 1:35:47; 1:18 slower than my PB but my second fastest ever. Just because I am a numbers geek, I’ll list the splits of this swim and of my previous 3 attempts (note: the 1:36:23 WAS a PB when I did it)
| 17 Dec. 2009 | 1 Jan. 2010 | 17Jan. 2010 | 28 Feb. 2010 |
| 1:36:23 | 1:38:27 | 1:34:29 | 1:35:47 |
| 17:42 (+10) | 17:52 (-2) | 17:40 (+29) | 17:33 (+8) |
| 17:08 (-24) | 17:36 (-18) | 16:56 (-15) | 17:11 (-14) |
| 17:14 (-18) | 17:45 (-9) | 16:53 (-18) | 17:14 (-11) |
| 17:36 (+4) | 17:48 (-6) | 17:00 (-11) | 17:26 (+1) |
| 17:43 (+11) | 18:02 (+8) | 17:18 (+7) | 17:32 (+7) |
| 8:57 (+11) | 9:22 (+25) | 8:40 (+4) | 8:49( +6) |
Note: the + – numbers are how far off I was from my “average time per 1000″ for that particular swim; of course the last number is how far off I was from my “average 500″ on that swim. Note that I usually “fold” during my last 1500; I gained 22, 23, 11 and 13 seconds on that segment; my last 500 is especially bad, though that has improved on my last couple of trials.
Time per mile: today, 30:40 per mile; PB pace was 30:14 per mile. 30 minutes per mile, while slow for a good swimmer, is tough for me.
For more on my history:
Past 5K time trials and efforts:
Big Shoulders 2008, 1:36:34 (also previous reports from 2006 and 2001)
Why didn’t I feel good when I woke up?
1. Too much soy milk yesterday.
2. I had some mild body aches; I then remembered yesterday’s weight lifting session which was more intense than usual.
3. I didn’t sleep that well; I stayed up too late watching the boxing matches.
(for the record, I had Jones being Bruceles 97-93 and Roman beaing Rosado 96-94, though this match was hard to score. Usually, the rounds went like this: first minute even, next 90 seconds, Roman would win and Rosado would close furiously and dominate the last 30 seconds; how does one score such a round? That is why it was a split decision (Rosado won).
Injury For the second night in a row, my calf/lower hamstring bothered me in the last 2-3 hours of my sleep. I am going to have to stretch it out before I sleep and to put a pillow under the back of my knee.
Best Exercise Scene in a Movie: Ever.
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