A swim, some work and some good lovin on Fatalia

AM Swim

Warm Up
1 x 500

Drills
1 x 200 - 50-A-ok, 50-fist, 50-karate, 50-free fast
1 x 150 buoy
2 x 25 kickboard
4 x 50 - one arm catch up 25 down/return 25 finger drag
1 x 150 buoy
2 x 25 kickboard

Main Set
1 x 200 (hard 100/ easy 100) positive split; 10
1 x 200 (easy 50/hard 100/ easy 50)' even split; 10
1 x 200 (easy 100/hard 100) negative split; 10
repeat 1 x

Cool down
1 x 100

Total yardage = 2600

First swim post IM that I've done speed or interval work and it felt FAN-FREAKIN-TASTIC!


The day went by uber fast. Work was busy, busy yet fun as usual :)

Feeling up my Felt - Evening Bike Ride

With autumn kicking at our heels, days like today would soon be long gone. The warm, bright, fiery ball in the sky had been calling out to me all afternoon long. A perk of having a massive window desk. I had to take advantage of it and get a post work ride in. I commuted home on Fatalia, my new....(well back up a bit, not so new. I bought her in Feb but just recently started riding her) road bike, thinking I would swap her out for Carnage when I got home. Let's back up again to bike commuting - I'm 100% for the month, woot, woot! Once I got home I changed my mind and decided to put Fatalia to work and see what kind of guts she had in her.

I quickly dropped of my stuff and I was off...on to ride up Pumpkin Ridge

Well Fatalia earned her stripes as my avg 30 min watts avg/195 - nice work baby girl.

Our reward - a speechless sunset on the crest of Pumpkin Ridge. They say a picture says a thousand words - what does this picture say to you?

The descent was badass as usual. I had to fight fatigue on the way home. I couldn't take it easy, the sun was fading and it was fading fast. My stupid $%# forgot my bike light and all I had for visibility was a Nathan reflective vest. The last 30 minutes were kind of scary as I am afraid of the dark. I had to go on the stupid bike path and again was taunted with those three car poles. I swear they move as I almost always hit one. WTF is wrong with me? Not only was I taunted by "moving" still objects but apparently the suburbs have their very only "Children of the Damned", as a group of young children where sitting under the bike path/HWY bridge smoking, drinking and doing lord knows what else. I could be mistaken but I swore I heard them singing in an eery tone "lalalalalalala" I think the dark and a little bit of caloric deficiency started playing tricks on my mental state. I was really happy to reach home and out of the darkness.

Ride data 32.6 miles

Avg speed 17.6 mph

Max HR 172/ avg HR 151

Max watts 328/ norm avg watts 176/ avg watts 157 (30 min avg 195)

Training Peaks data file

http://tpks.ws/PniP