Strange - woke up without any pain in my elbows. Wasn't sure if I should wear the compression sleeves or not, but decided better safe than sorry - which was a good thing, because on the 2000 steady state, they started aching again - but not too bad. Morning Workout (5:30-7am) 600 back/free 600 pull w/paddles 400 kick 6 x 200 first 3 pull no paddles, last 3 pull 2/paddles, 3:00 & 2:40 (ugh) 200 easy 2000 steady state, every 5th 100 off stroke - SO BORING!!! 8 x 50 kick on min 200 easy Total: 5400 Lunch Workout (11:40-12:30pm) 400 warm-up 100 free, 50 stroke 24 x 50, 6 each of SKPS on :50 & 1:00 12 x 100: 4 x 50 kick/50 swim on 1:40; 4 x 100 IM on 1:40, 4 x 100 pull on 1:15!!!, and 100 easy Total: 2900 Grand Total: 8300 ** Can't believe I made 100's on the 1:15 again! AND at the end of a lot of yardage. Considering that I get back in the pool only 4 1/2 hours after I get out in the mornings, one wonders at my sanity in doing "doubles" - but the weather was so beautiful today, just a light breeze, and very comfortable temp, with the sun shining. I couldn't stay inside! ** I actually swam at lunch without the compression sleeves, for the first time in ages. There was a bit of tenderness, but no sharp (worrisome) pain. Helps to remember to take the Celebrex!
500 back/free 500 pull, speed play by 50's 8 x 50 kick on the minute 8 x 50, desc by pairs on :50 4 x 25 sprint 200 easy 12 x 100 on 1:20 (these were very hard, and I actually barely made them - rested after 6) 4 x 150 kick on 2:45 100 easy 2 x 400 pull, first one no paddles, 2nd one faster than the first (5:17 - too slow) 200 easy Total: 5000 (possibly forgot something, possibly not, as the kids have HS State this weekend, and he's resting them)
Took a look at the Top Ten Times in my age group & did a small comparison of my times. So sad. Luckily I am so old I can barely remember my times from when I was actually competitive! However, since I started actively trying to improve & began swimming with the kids, I think I may have improved a little bit. I know my LCM times comparitively were faster than my first SCY times in March at the St.Pat's meet. Here's my goal times - to be done in workout in the middle of a set, or whatever - what I hope I will be able to do from a push, without toys, prior to SC Nat's, any time I want. 50 free - sub :32 100 free - sub 1:05 200 free - sub 2:18 500 free - sub 6:00 800 free - sub 9:40 1000 free - sub 12:30 (if we ever do one) 50 fly - sub :35 100 IM - sub 1:15 200 IM - sub 2:50 100 Br - sub 1:30 200 Br - sub 3:05 Hopefully these are not too lofty, and I'll be able to come back in Feb or March & drop them further. Meanwhile, what I've been doing - on Saturday, went to Panama City Beach to watch my 72 year old mother SCRATCH the stupid Iron Man, so I got to sit out in the cold wind on the beach all morning for nothing! - my shoulders & neck were so tight & achy, it took until this morning to to recover!! I am glad however, that she has finally come to the realization that she is not up to doing an Iron Man any more. I think she has only finished one or two in her entire tri career - which admittedly, is better than I will ever do, but still, I think she enjoys saying she is an "Iron Man" more than she enjoys being an "Iron Man". (Kinda like you enjoy saying that you are expecting twins, but then the reality is not so fun) So, no workout Sat or Sun, Mon AM I was tight and only went about 3500 yards, and then this AM, I swam solo & got out earlier than necessary (forgot that since there were only 2-3 people in the pool at any given time, that my locker room time would be seriously faster, given the lack of competition for showers & lack of comraderie!) 600 back/free 800 locomotive pull w/out paddles (1 to 4 & back down to 1) 2 x 200 kick no zoomers (who was I trying to keep up with, other than me?) 100 easy 4 x 150 IM twitch on 2:30 4 x 100 free pull on 1:25 4 x 50 on :45 50 easy 4 x 150 IM twitch on 2:15 (skipped the 4 x 100 pull on 1:20, cuz I thought I was running late) 4 x 50 kick on 1:00 50 easy Total: 4000 SCY Feeling very lonely today. Read some other posts, where people were complaining about others in their lanes, too many waves from people kicking, and I thought, I WISH! Also read a nice post from guys planning on doing 30 x 100 on the 1:15 or 1:10, and again, I WISH! I could only do this if I had someone to push me, otherwise, I just can't seem to get up and go - the people at lunch seldom do more than a set of 5 of anything, and ATAC usually does max 8 x 100 on 1:20 in the mornings. I'm sure they push it way more in the afternoons, but then again, I wouldn't know, since I'm working. Grumble grumble.
Morning workout - more people at the pool than I would have expected, since 99% of the HS kids had Regionals out of town yesterday & had the morning off. Two FSU swimmers, Abbie, Wes, Spencer, Sealy, me & 2 HS kids that didn't make it past Districts. Hmmm. But it was cold! this morning - was expecting temps in the high 50's and they were in the low 40's! Wes says it rained last night, but I didn't hear a thing. 600 back/free 500 pull no paddles - locomotive 400 reverse IM, drill swim (I actually DID the butterfly!!! woah!) 2 x 300, speed play by 25's w/20 sec rest 8 x 100 free on 1:20 (this was HARD!! - my body did not want to move this morning!) 100 easy 12 x 25 on :30; drill, 2 x 4 cycle, sprint, repeat) 100 easy 8 x 100 kick on 1:45 100 easy 4 x 100 stroke/free on 1:40 (easy!!) Total: 4700 - not bad for only 70 minutes!! Afternoon Practice w/Lunch Bunch: (Friday 500's) 400 warmup, 50 free, 25 back, 25 breast repeat 4 x 125 on 2:00, first and last 25 off stroke (I did fly & breast) 5 x 100 on 1:20 2 x 250 free/stroke/free on 4:00 10 x 50, kick one on 1:00, swim 3 on :40, easy one on 1:00, repeat 12 x 25 on :30; drill, 2 x 4 cycle, sprint, repeat) 6 x 75, underwater progressives 2 x 150 breast/free thingy Total: 3450 Interesting aside, police came to our door yesterday evening, apparently one of our back door neighbors was found dead, and had been dead for at least 2 days when found, yesterday. He was in his 80's. They are suspicious that it might have been foul play. GREAT. We had a rapist caught in the neighborhood last year. And we thought Tallahassee was a sleepy little town. Doors locked at all times even when home now.
Was totally lazy and didn't get out of bed to swim yesterday morning. It's hard to keep my mojo in the cold winter months. I know it's only 45 outside, but that is cold for Florida! Hopefully I'll get used to it soon, and stop being such a wimp! 500 back/free 6 x 100 - stroke/free on odds, free on evens, 1:30 10 x 50 on :45 100 easy 8 x 25; drill, 4 cycle x 2, sprint, repeat 200 easy (high schoolers got out here) 16 x 50 kick on 1:00 (w/zoomers on last 8) Three times thru: 250 - stroke/free by 50's 20 sec rest 150 pull on 2:15 (20 sec rest) 2 x 50 on :45 Finish w/100 easy Total: 4500 High School kids are resting/tapering for Regionals, which is tomorrow. Guess there won't be anyone to swim with at ALL on Friday morning!
Thursday Feeling so terrible in the water lately. Almost wonder if I'm sick! Got out early. Jeni & Elenna were visiting, so I was able to make it look like I was only there to play with my grandbaby!! She is so adorable! And next time we're definitely planning ahead & bringing a swim diaper! 12 x 75 on 1:15 (50 free, 25 other) 3 x 200 3 x 50 3 x 200 3 x 50 200 easy Total: 2500 SCY Friday Feeling a little bit better this morning. Hardly anyone at the pool, kids had HS District swim meet yesterday, and were given the morning off, I suppose. Wes & I, Savannah, Abbie, Spencer & Ryan were the only ones there. And the coach. 600 back/free (got there late & only got in 400) Pull: 2 x 300, 2 x 200, 2 x 100 w/20 sec rest between each 7 x 100 kick on 2:00 100 easy 8 x 125 on 1:50, stroke/free/stroke/free/stroke - wore zoomers and did basically IM twitch - went rather easy and barely made the interval most times 100 easy 20 x 50 on the :50, 4 swim, 4 pull no paddles, 4 swim, 4 pull no paddles, 4 swim - held :38's most of the way - not feeling it today (said that already, didn't I?) 12 x 25 on :30, drill, 2 x 4 -cycle speed play, one sprint, repeat twice more Total: 4800
Updated October 28th, 2011 at 10:14 AM by Celestial (math error)
Water felt extremely HOT to me this morning. Complained to the guards - talked to the kids in the LR - many agreed with me, but the faster ones (and, admittedly the skinnier ones) felt like the water was cooler than Monday! Even my son! Now I'm wondering if I was running a fever, or, egads, having hot flashes in the morning? I was literally fanning myself on the deck & got out after just 3100. I sure feel fine now, but grumpy about what I felt like was a botched workout. 600 back/free 3 x 200 pull w/30sec rest between each 9 x 100 stroke/free on 1:30 (here is where it really started to feel ridiculously hot) 100 easy 12 x 50 kick on :60 w/zoomers - I moved over a lane so as not to bother anybody 300 easy **Tomorrow is HS Districts at my pool, so will have to go elsewhere. Hope the water is cool, the company fast & the weather is sunny!
Have been traveling a LOT - last week went to Orlando, Marianna & Auburn. Back in Marianna today. I am TIRED of being in the car, and grateful to be able to work the kinks out in the pool! Auburn was a swim meet w/my son, who did well, considering the time of year and lack of competition. He entered slowish seed times, and was therefore seeded 9th in everything - and was then miles ahead of everyone, even tho he was (for him) basically taking a bath. Wish I could go his speed when I was sprinting!! 600 back/free 600 pull 600 locomotive kick (1-3, 3-1) w/zoomers 100 easy 6 x 150 IM twitch on 2:15 12 x 50 on :50, 6 free, 6 fly/free & breast/free 100 easy 5 x 100 kick on 2:00 (w/zoomers) 100 easy 1000 steady state w/zoomers 100 easy Total: 5200 Kids apparently have no school today, and so were in the water with me until 7am - a nice treat. The high schoolers have HS Districts on Thursday, so I am lucky to be off that day as well, so I can swim with the Lunch Bunch at Meyers at least (Trousdale pool will be closed for the meet). Hoping for warmer weather this week. **Gotta go back on the diet. I have slipped again, and am back up to 132lbs. I swore I was going to be 120 lbs by Christmas, but have not been very consistent in watching my food intake. I bet I could do it in three weeks if I would give up rootbeer, Blue Bell ice cream & cookies. . . .
It was 46 degrees outside this morning! I'm not ready for winter!! 500 back/free 6 x 150 pull on 2:00 (amazingly, I got about 15 sec rest on most of these) 12 x 100 fly/free/breast/free on 1:30 6 x 25's, first 2, 4 cycle speedplay 100 easy 6 x 100 kick on 2:00 (w/zoomers, doing shooters off the 1st & 3rd walls) 100 easy Twice thru: 2 x 4 cycle speedplay on :30 50 free build on :50 100 free mod fast on 1:30 100 easy Total: 4250 Had to get out early today because I was working in Marianna & didn't know how long to plan for regarding traffic etc. Usually takes 70 minutes to get here, but I got here 45 minutes early! Now I know!
Went down to Orlando yesterday to visit with my hubbies best man & my maid of honor - haven't seen them in almost 25 years!! Amazing how they haven't changed a BIT - went to Islands of Adventures at Universal yesterday afternoon & visited Harry Potter & Hogwarts -- they did an amazing job!! You should all visit! Got back in town just in time to swim with the lunch bunch - they have their own version of boring workouts that they repeat almost weekly. This one is called "The Rob" (starts at the 50's & ends at the 50's). 800 warmup - 100 free, 25 back, 25 breast repeat 12 x 75 on 1:15; 50 free, 25 other 4 x 50 on :45 3 x 100 IM on 1:40 2 x 150 pull on 2:00 200 IM 1 min rest 200 free on 2:40 2 x 150 IM twitch on 2:15 3 x 100 pull on 1:20 4 x 50 kick on :60 300 breast/free Total: 4000 SCY
Updated October 19th, 2011 at 10:28 PM by Celestial
500 back/free 100-200-300-200-100 pull, speedplay, w/30 sec rest between each 9 x 100 stroke free by 25's on 1:30 (fly/free, breast/free) 100 easy 8 x 50 alt swim/kick on :45 & 1:00 200 easy 3 x 500 steady state, pulled the first 2, fins w/back/free on last one - this was supposed to be our choice of 10 x 200, 2 x 1000 pull, or 2000 steady state. There were 5 of us, and everyone else was doing the 1000's or 2000, so I didn't feel like I had a choice - but I'll tell you, that long stuff - I just get kinda mesmerized and next thing you know I'm going a 1:30 pace! Totally useless. So I got out after 1500 of it. I fully intend to go back at lunch and get in a quality set of at least 2000 with the lunch bunch to make up for it. Love working only 3-4 days a week!! Ah, the joys of MinuteClinic!! Total: 4500 Swim at lunch: 4 x 100 on 1:20 100 easy 400 swim, every 4th lap breast 2 x 200 on 2:45 4 x 100 IM on 1:40 4 x 150; 50 kick, 100 swim 150 easy Total: 2450 Grand total: 6950 Amazing how easy it was to go to the extra workout today - course I didn't enjoy starting off with 100's on the 1:20, but by the time we got to the IM's I was feeling pretty good. It's hard for me to believe that this is all (2450) many of my friends did for exercise today. Wow. Guess I've come a long way - I remember many many times when I only swam at lunch, that this was what I did too! Glad I don't any longer.
Updated October 17th, 2011 at 08:04 PM by Celestial (Additional workout done at lunch)
800 back/free 6 x 100 stroke/free by 25's on 1:30 400 kick, speedplay by 25's 100 easy 16 x 50 on :50, progressive by 4's 100 easy The kids then began "Goal Sets" - which was comprised of 4 hard/fast 100's with an easy cool down between each. I didn't want to be embarrassed, neither did I want my workout to have such a small amount of yardage, so I went down to the other end of the pool and did the next 1800 on my own: 6 x 300 (300 & 3 x 100) pull no paddles, pull w/paddles, kick w/zoomers Intended to do 8 x 300, but my elbows were hurting, so thought I'd better get out before it got worse. 100 easy Total: 4600 SCY Seems like I've forgotten something before the 300's but can't for the life of me remember what it was. *Beautiful weather in Tallahasse today - think I"m going to dust off one of the old bicycles in the garage and go for a little ride this afternoon!
Didn't feel like doing too much today - was by myself, and tired from yesterday. But the water temperature was terrific! Sun shining - only thing I could've asked for more was some company. 1000 warmup various strokes 6 x 200 w/pull bouy on 2:45 6 x 150 IM twitch on 2:30 (LOTS of rest) 6 x 100 free pull, gently, w/paddles on 1:30 - held about 1:15 & 1:20 300 cool down Total: 4000 SCY Now for the fun part of my day - my granddaughter is 7, and we are having a Victorian Tea Party!! Luckily it is close to Halloween, and it was easy to find lacy gloves on the cheap - 60% off at Jo Anns! Picked up some petit fours & PINK nail polish for the girl & away we go! Grandpa will run interference with her 3 pesky little brothers!!
Was originally slated to "Swim the Suck" tomorrow, but financial considerations, 70 degree water w/out a wetsuit, and fear of the competition (yes really) caused me to second guess myself and not enter the event. Regretting this action, I decided to do the 10 miles anyway, on my own. I must have lost my marbles! Worst part - my eyes were killing me from the goggles! Course, I can only imagine swimming four hours without goggles! I don't think I will do this again, in the river or not - this was a ridiculously long swim, and not only am I exhausted, but sunburned as well. On the bright side - certainly added to my GTD today!! 5 x 1700 with one minute rest between each This is where I started wondering why I was doing this!! 500 back/free 500 pull no paddles 10 x 50 on :45 10 x 50 kick on 1:00 1000 steady state 15 x 100 on 1:25 4 x 125 IM's (rotate the 50 stroke) on 1:50 100 easy 400 locomotive w/pull bouy 3 x 500 - swim, pull bouy, zoomers 5 x 100 kick w/zoomers on 1:50 9 x 100 free, 3 on 1:25, 3 on 1:30, 3 on 1:40 - easy 50 on the minute between groups of three, last three were the recovery swims. Total: 17,000 **Glad that's out of my system! Now I can move on to training correctly for Nationals in the Spring. I have been playing with the idea of borrowing from Chowmi or The Fortress to see if I can improve my turns & learn how to sprint a little more - currently my sprinting means building! So, on Tues & Thurs, since I'm not training with ATAC those days, those will be the days I go less yardage, but more quality speed & work on my SDK's. Also, I am going to enjoy my leisurely intervals with the lunch bunch, but pretend my name is Jennifer - and go 90% or better on them - if I am getting a lot of rest, I might as well put in my best effort as much of the time as possible! In the morning with the kids, I am moving over to a faster lane. I have been "working" but I can do better. Also, my paddles have been put "on the shelf" for a few weeks - my elbows deserve the rest.
Grr, they are heating the pools already!! Went at lunch to Meyers Park, hoping that it might be cooler than Trousdale, but no luck. At least it wasn't 86. 600 (100 free, 25 back/25 breast x 4) 300 pull no bouy. Then everyone else got there. 9 x 100; three on 1:30, 50 easy on a min, then three on 1:25, 50 easy on a min, and then three on 1:20. Swam the first 6 x 100 w/bouy, no paddles Main Set: 50/100/150/200/300/200/150/100/50 freestyle on 1:20 base interval, with a 50 off stroke between each distance, except we did an extra 50 after the 300, and another one after the last 50. I started wearing my zoomers (not that I'm sure they actually do much other than boost my self confidence, and help off the walls) at the first 150, because Jennifer was zooming!! Geez - on the 100, I think she went sub 1:05 - which is crazy! for workout!! Wish I could do the same thing. Then, everyone else got out, and I did another 300 pull w/paddles. Total for the day: 4000SCY **almost posted this as "I'm in hot water!!" but decided that would be trying to draw attention to myself! **supposed to swim my 10 miles tomorrow. We'll see - if the water is ridiculously hot, we may have to postpone this for another day. Noticed that my GTD today puts me at just over 400 miles for the year. 80% of the way there!!
Updated October 7th, 2011 at 08:24 AM by Celestial (New info on GTD)
Well, learned today that I'd better get out of the water at 7am when I need to dry my hair etc & get to work by 8:30. But, I misunderstood the last set - thought it was 5 x 500, then remembered while swimming #2 that the other choices were 2 x 1000 or a 2000 steady state swim, so realized that I was supposed to do 400's, but figured, what the heck. Guess I'll have to save these kind of days for non-work days. 800 back/free 800 pull no paddles 10 x 100 stroke/free by 25's on 1:25 (fly & back w/zoomers) held 1:20's - kids were doing them on 1:30, but since I put on zoomers around #4, decided I needed a tougher interval to justify them. 8 x 25's (drill, 2 x 4 cycle speed play & sprint on :25) 100 easy 5 x 100 kick on 2:00 (no toys!!) 5 x 500 - first 4 pull, odds w/paddles, even's w/out & #5 w/zoomers) 100 EZ Total: 6000 SCY in 100 min
Wow, it's hard to believe tomorrow is Oct 1st - it's really officially Autumn now. It was 93 F yesterday afternoon here in Tallahassee. Pool temps have been ridiculous. I am finally feeling better - have had a crick in my neck & aching joints for several days now. My elbows are still quite tender, but that's partly my fault for not taking the Celebrex. Oh how I miss Vioxx!! Hopefully, in a week, I'll be back to my usual self. In deference to my joints, I will refrain from swimming this weekend, and then hope to swim M-F next week, and thereafter. 600 back/free 2 x 300 pull no paddles 3 x 200 IM twitch 10 x 100 pull on 1:20 (#8 was on 1:25 'cuz I lost my pull bouy) 100 EZ 8 x 100 kick on 2:00 - did last 4 w/zoomers 4 x 4 cycle speedplay on :25 100 EZ 8 x thru: 25 drill, 2 x 25 4 cycle, 50 on :50 desc 1-4 (first 4 free, last four breast) 500 75 free, 25 breast Total: 5400
Woke up feeling very achy this morning - my elbows hurt, my neck had a "Crick" in it & then the water felt really hot - even though the thermometer said 81 - I felt like I was boiling. Must be fighting a virus - even felt poorly the rest of the day with abdominal cramps & continued achy neck & elbows. 500 back/free 400 reverse IM 10 x 50 kick on 1:00 6 x 200 pull on 2:50 no paddles working on stroke 4 x 100 fly with fins on 1:30 (proud of myself for doing this) 400 kick 12 x 100 on 1:20 (I got out after 3) 2 x 100 cool down Total: 3900 We'll have to make up the yardage & quality tomorrow when I'm feeling better.
Had this crazy idea to go twice today - well, I felt obligated to go twice, I really didn't feel like it. I should have listened to my body, because my second workout not only was a waste of time, now I'm so exhausted the rest of my day is most likely shot. Morning Practice 600 back/free 400 reverse IM, 50 fly/back, 50 free 16 x 50 kick on :50 (had to use zoomers) 100 EZ 3 x 300, 75 hard, 25 moderate on 4:15 4 x 4 cycle speed play on :25 9 x 100 pull on 1:20/25 200 EZ Total: 5000 Lunch Practice - got there a bit late, in the middle of a set 2 x 100 on 1:25; 50 EZ, 3 x 100 on 1:20 50 EZ (held 1:10's) 500, every 4th lap off stroke (breast) 200 free followed by 50 kick; twice 9 x 100, 2 free on 1:20, then IM on 1:40 - in theory. I wussed out & did 4 of the free, and the breast/free part on two of the IM's & got out Total: 2200 Grand Total 7200 So I've learned two valuable, if sad lessons today. 1) I'm an old lady. Ten years ago I used to play 2-3 hours of tennis before swim practice, now I don't think that would happen. I might go swim after 2-3 hours of tennis - but only to float around. 2) Don't even think about doing two practices in one day if there is not at least 9-10 hours between the two of them. I thought with my new job that oh, boy! I would get to see my old friends at lunch again - but I find their workouts now to be rather on the wimpy side, after having trained with the "kids" for 6 months now. And since I have paid my $70/month fee, if it is Mon, Wed or Fri, I am going to swim at 0530, whether I have the day off or not. If I need more exercise that day, I will pick something else besides swimming, like tennis or biking. I am not 23 any more. Sad but true. If my day off happens to fall on Tues or Thursday, I will sleep in & go swim with the lunch bunch, and if they have a Saturday practice I will swim with them, but unless it's raining (or 20 degrees outside!!) I will train with ATAC MWF for now. Besides, the lunch bunch are all triathletes, and have no interest in swim meets, anyway. It is, however, good to show up once in a while & check out how fast they are going - especially since Jennifer K is my yardstick. She is good for me - I think she races every single swim in practice. Which explains why she goes on a slower interval - she needs the rest. I have been doing this more myself, and I find that I am quite pleased with myself when I hold 1:10's or better on the 1:30. The goal, of course is to hold 1:10's on the 1:20, and eventually, to hold 1:06 or 7 on the 1:15. Putting it in print now. Goal by Dec 31st: hold under 1:10 on 1:20's for at least 8 x 100's. Goal before Spring Nat's hold 1:06 or 1:07 on 1:15's. Wish me luck
Swam a bit longer today because I didn't get in hardly anything yesterday due to rain. Planned on going at 0530 today, but lightening kept me away. Swam w/the lunch bunch & tried to calculate the amount of effort I was expending, keeping it at 70-80% throughout & checking my HR. Of course, I kinda forget to check until 5-6 secs goes by, so I don't know how accurate it is, but mostly I was in the 110-120 range at what I figure is about 80% effort (I was able to talk in 2-3 word comments between intervals if necessary.) This workout took forever, because the lunch bunch is very chatty between sets!! 500 S/P/K (1500) 12 x 75 (2 swim, one kick one 1:15 & 1:30) 5 x 100 (underwater/fly/back/breast/kick for first 25's) on 1:40 5 x 100 pull (1:30, 1:25, 1:20, 1:25, 1:30) - held 1:10's, best 1:08 4 x 125 IM, rotate 50 stroke on 2:00 2 x 250 breast/free by 50's 30 sec rest 4 x 150 on 2:10 (held 1:53-55) 100 easy 10 x 50 kick w/zoomers on :50 500 breast/free Total: 6000 SCY - of which I did 2600 on my own (first 1500 & last 1100) Planning on swimming about 20,000 on Oct 8th - the equivalent, I suppose of the Swim the Suck, which I will not be able to go to after all - but I do want to get in the 10 miles to see how I do. Of course I won't have the current to help me out, so it will take longer. Interestingly enough, the thing that has me wondering, is how I will do with my goggles for 4.5 hours - I get pretty tired of them after 90 minutes!
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