>> Thursday, July 30, 2009
Monday, the day after the Chisago Lakes Sprint Triathlon, I just lifted weights, did some core work, stretched, and foam-rolled my legs.
Tuesday, I went on an easier bike ride. Most of the time, I ride at 95-100% effort, but this ride was around 85%. I hadn’t found my bike computer since coming home from the race (it was hiding in Pharmie’s car), so it was the first ride in a LONG time that I was riding with no information.
I did the familiar “River Road / Shepard Road / Summit Ave” loop that I like to do. I know that’s 15.8 miles. But I added on a trip across the Smith Street “High Bridge” and back. And instead of killer Ramsey Hill, I took the longer (but more gentle) route of Kellogg Ave. Mapping my route afterward told me it was about 18.36 miles. And I had hit my watch to give me an estimation of my time: I did that ride in 56:40, which would come out to be 19.44 mph if everything is accurate. Nice ride to “get the lead out.” I ended the night with a Monkey.
Wednesday had an early alarm: I was up at 5:15 to head out to Square Lake with Julia for an open water swim. I met her at the Y parking lot at 6, and we headed out to the lake with Sara and Kelly. (Both Sarah and Kelly are doing the 2 mile Lake Superior swim in about 10 days! Good luck!!)
The water was calm and the day was brisk when we got out there. We all got ready to swim: Julia changed into a “speed suit,” Sara put on her wetsuit, and Kelly and I swam just in our suits:
Julia, Sara, and Kelly
The ladies did a few more laps, and I walked along the beach. It’s this clarity that people love about swimming in Square Lake:
I apologize for the nasty, wet, matted body hair...
Then, once back at the Y after the swim, I lifted a bit and did a little core work, as well as a little stretching and foam rolling.
Finally, in the early evening (after a morning of grading final projects from my summer class and then working on my porch remodel all afternoon), I did a solid 6 mile run in 38:55 (average of 6:29 pace).
Today (Thursday) I’m not doing anything physical. I’m finishing grading now, and then it’s back to the porch!