Breast stroke learning aid

I at least thought about running outside this am. Really! I laid out everything I'd need. Lately I haven't been sleeping that well, so I figured the odds of being up at 4 am were pretty good. As it happened, I slept fairly well, and woke up a few minutes after 5. Clock goes off at 5:15 and the race to get out the door starts. So I didn't run. Outside.

But FOMC has weight room with some cardio equipment. I get there, and there's hardly any cars in the parking lot. I can see a bunch of people in the pool and dive tank. Then I when I get to the weight room there are 6 people there. Three are taking up all the treadmills, one is on the only elliptical machine, one is on the nice recumbent bike, and one is pushing weights. Go figure. Warmed up on a stair climber for a little while. I hate stair climbers even more than treadmills. Way more.

The nice treadmill came free first, oddly enough, just as I was really sick of the stair climber and was thinking about going swimming anyways, in my running shorts, and wondering how that would work out.

Warmed up a little more, then cranked the incline to 6% ran 9/1 nice and easy. For the next 9 I lowered the incline but ran faster, trying to take quick steps. For the last 9 I gradually lowered it and played with different running speeds. Cooled down. I'll call this 45 minutes.

On the way out I was chatting with one of the pool staff. She had just got her order of pool toys, and one of them was a weird sock thing with a bent fin on it out to one side. It turns out to be a training aid for learning breast stroke. I told her my breast stroke only warms up the water and I don't go anywhere. She says it's my kick and a 5 minute session with her would have me screaming down the pool. Uhuh. Yup yup yup, and I've got this really nice bridge for sale.

Ate a little bit too much supper, then tried to find the sweet spot between letting it settle long enough, but not so long that I'd be up late still jazzed from the bike workout. For a while I wondered if I miscalculated, but it was all ok.

Warmed up 20 min.
3 min each hill climb then right into 100+ rpm, then one min easy,
4 min each hill climb then right into 100+ rpm, then one min easy,
5 min each hill climb then right into 100+ rpm, then one min easy,
4 min each hill climb then right into 100+ rpm, then one min easy,
3 min each hill climb then right into 100+ rpm, then one min easy,
Cooled down 15 min or so, for a total of 1.25 hr, with some stretching after.

Nothing special as far as the workout went. Wasn't really in the mood. Drove heart rate into high zone 2 or low zone 3, sweated a bucket, nice recovery during easy pedal. Bike workouts are more fun when there is someone to chat to.