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by , September 20th, 2008 at 11:22 AM (797 Views)
friday night masters was lightly attended..71 degrees...the new heat pump is supposed to arrive monday.

main set
5x 100 on 1:45
went :07, :07, :06, :08, :07 (i need to get my spl back down...i was at 15's for most of these)

5x 100 on 1:20
coach said just make these, i held 1:13's

500 build by 100
did 6:02...i think i held around 1:12's...i changed my breathing pattern each 100
B3, 2R-2L, 3R-3L, 4R-4L, etc

500 neg split
went 3:07, 3:00 (too much difference)

saturday morning:

7:30 am. met willie at j.lane for a 5.5 mile uphill ride to the lake that will remain nameless. air temp was about 40 degrees when we started to ride. my legs felt tight and i thought i might have to walk up cardiac hill for the first time in 20 years...i didn't. when we arrived at the lake, the sun was upon it and except for my hands and feet, i was warm from the ride. the 64 degree water felt warming to my feet as i entered, but the dive in was a bit bother. willie and i soon fell into pace chasing our shadows as the sun was behind us. the water was a few degrees cooler at the far end where the lake turns shallow, and the usual warmth reflecting from the rocks was absent. we paused only briefly before heading back. 2.5 miles of h2o and now its all downhill to the cars...brrrrr.

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