1 x 150- Warm-up
5 x 100- 1, 2, 3, Swim
3 x 200- 100- 5, 7, 9/100- stroke count
3 x 50- Sideline kick
1 x 100- Cool down
time- 44 minutes
It was strange to get up early Monday morning and think about it being almost the last time this training cycle I'll have to get up at 4:45am. I'm not going to lie, it helped drag me out of bed. At this point everything is tweak and rest, so there was nothing dramatic about my swim. I pumped a few of the 200s and that's all.
My ride yesterday was fun. I cruised from home in Wahiawa down into Honolulu, a 30 mile ride. But it is mostly downhill the whole way. It has to be, Wahiawa is the highest point on the island and Honolulu is literally at sea level. It took me an hour forty to do it and I know I could have shaved at least fifteen minutes off that had I been working it. Maybe 20. The best part about the ride was the final ten miles was on the roads I'll be riding Sunday. I went from the Arizona Memorial, under Nimitz Highway, and in to town, stopping just short of where the transition area will be. So I got to see where the road will be smooth, where there is a slight downgrade that will help me build speed, and what kind of gearing I can be using for the most effective power/cadence ratio. I don't know if this actually helps, but it makes my brain feel better.
The city has put up these signs warning people about the road closure for the race Sunday. I got a kick out of seeing the sign on my ride. Ha, suck it people in cars on this stretch of road from 4am-10am on Sunday!
And today's run was smooth, easy, and a little damp. I waited until the current downpour passed before setting out and only got sprinkled on while I was running. For the most part I cruised nice and easy, stepping it up for a half mile or so just so my legs would remember what a good pace feels like. I also tried fixing the hole in my VFFs with duct tape. This seems like a good idea. Until its wet outside and the tape flop flop flops right off after a mile. Might just be running with a hole in my shoes. That's freaking Dirtbag style anyway!
Don't forget about the Dirtbag Fitness 50/50 Fundraiser! We now have an entrant and if no one else plays he's going to win by default. You're just going to let that happen?