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aztimm's training blog

Thursday 10032013

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by , October 4th, 2013 at 01:01 AM (94 Views)
went out for a pretty nice spin this morning:
55.39 mi 02:58 18.7mph pace

Had an awesome tailwind leaving Chandler, and traffic was eerily quiet... There was a huge car pileup near I-10/QC (about 8 cars I think), had to dismount and walk through, as cars were all over. Was a bit shaken after that, and with an awesome tailwind, I took Pecos straight to the end--had intended to turn up 17th Ave, but I needed the extra ride. Then went up 17th, did 3 hill repeats (intended to do 5), then varied my way back a bit (took a wrong turn), mostly poaching a route from someone else on Strava. Awesome weather--high 60s/low 70s while I was out, sunny.
thankfully I wasn't a few minutes earlier, as if I had gone through that area when the accident happened, I wouldn't have made it. one car was in the median, another was off to the right, some were scattered about over about 1/4 mile. one cop looked like he had been there a couple minutes, another was just arriving as I rode through. not really sure what happened, but traffic can be a bit crazy there. it is a divided road, 2 lanes each direction, and I think speed limit 55 (but we all know that means traffic goes 70).
oh well, I made it though and was able to mostly put that behind me and had a great spin.

after work today I went over to the Chandler 24 Hour Fitness for a solo swim:

500 w/u

2 x 100 kick w/fins + board @ 1:50, done 25 flutter/25 dolphin
4 x 100 @ 1:40/1:35/1:30/1:25
100 easy
2 x 50 breast @ 1:00, w/large paddles upside down
2 x 100 kick w/fins + board @ 1:50, done 25 flutter/25 dolphin
4 x 100 @ 1:35/1:30/1:25/1:20
100 easy
2 x 50 breast @ 1:00, w/fingertip paddles
2 x 100 kick w/fins + board @ 1:50, done 25 flutter/25 dolphin
4 x 100 @ 1:30/1:25/1:20/1:15 w/Agility paddles
100 easy
2 x 50 breast @ :50, w/breaststroke fins
2 x 100 kick w/fins + board @ 1:50, done 25 flutter/25 dolphin
2 x 200 pull @ 2:35, w/buoy + large paddles
100 easy
2 x 50 breast @ 1:00, ~200 pace (held low 40s)

200 w/d

TTL: 3900 yards

despite a later start than I'd like, the warm-up really shook away any cobwebs, loosened me up, and got me ready for this set. I thought of it as 4 rounds, but I didn't take any extra rest, other than to add/remove equipment. and speaking of equipment, I used everything but my zoomers--3 pairs of paddles, 2 sets of fins, and my buoy (plus the board from the gym).

I didn't really have any problems holding any of the intervals for my 100s. I probably could have done the last without paddles, but it sure made it easier with. plus the Agility paddles are great that they keep my stroke more clean, even when I'm struggling to hold an interval.

this will probably be my last swim for almost a week. we fly to Seattle tomorrow. I may get to swim at a 24 Hour there, who knows. then we're driving up to Vancouver on Sunday. unfortunately the big 75m pool is already closed for the season I may try to swim somewhere, we'll see.

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Swim Workouts , Cycling