My swim mojo, that is. It came back, right in the middle of my swim today. Then the pool was over run with resolutionistas.
I wasn't sure how it would go today. My arm has been getting better, feeling stronger, little by little. There's still some range of motion issues, strength problems at the ends of the range of motion, and some rotation issues. Today I wanted to do some intervals, and push my arm a little. I figured go till my arm fell off, or I couldn't maintain the pace. Remember that the last time I did these, I got 5 done before I had to rest. My massage therapist is coming a little later today, so I figured if I over do it, she can help me out.
250 m warmup. At the end of this my arm was feeling a bit weak and hollow. Not a good sign. But I did it in exactly 5 min, which is the fastest I've done that for a while.
50 m kick
30 x 50 m, on 1:15 starts, most of them done in 55 seconds. (!!!!!) More on this in a minute.
50 m kick
100 m cool down
At the end of the warm up I was having serious doubts about how the intervals would go, but I decided to do them anyway and see how far I got. The first few weren't bad, then I started slowing down a little. Getting up to number 10 was a struggle, and I was getting close to a minute for the 50 m.
Now I need to tell you who I was sharing the lane with. Don't know his name, but he's an 11 time Ironman. IMC 4 times, Florida, Arizona, Wisconsin, Placid (I think). And he looked it. Brought some serious pool toys. I was prepared to be humble. I don't know if this was his easy day or what, but he didn't swim that much faster than me. And with the toys slowing him down we were well matched.
I got 10 done, and wondered if I should stop. My arm was hurting and my time was just on 59 seconds. Then my inner shark showed up as he pushed off a bit ahead of me. I caught him at the other end, then tried to push hard to pass. He picked up his pace. Yes, boys will be boys, and I know this infuriates some of you. But I was loving it! I went to do another that fast, and did. Me and my shark didn't want to look like weenies. I wasn't breathing as hard as I had been. My arm felt better. My stroke felt better. My turns were better, though I'm still doing open turns. I figured woohoo! The decision to keep on going was a no brainer.
All the rest of the intervals were 55 or 56 seconds, so I was getting 20 seconds of rest. My heart rate went down. My breathing relaxed. I relaxed. I cruised along. A 50 m lap was easy. My arms felt strong, and my kick was just right. My inner shark approved. This is the pace I want to swim at, and used to be able to do. Well, not for quite as long as I'd like to but that's the idea. Progress has happened. Nothing dramatic, no clicks or pops in my arm, just something kicked in. (Now to do it without the rest in between laps.)
As I ended the intervals the pool had been filling up with slow swimmers. At lap 30 my arm was starting to tire, but I was still maintaining the pace and could have gone on. There was a guy standing at the end of the pool looking like he wanted to join in. Told him if didn't mind waiting a few minutes for me to do a kick lap and 2 cooldown, the lane was his. So he piled his stuff next to mine, and started a bit of stretching. I realized just now if I'd done another lap, I'd have done 2 K total, such a nice round number.
I got out of the pool, and hit the dive tank for some core work. It was filling up too. The hot tub was full. Showered and got my number - a slightly heavy 230.
I call it a solid hour swim today, and I AM TOTALLY FRICKING THRILLED!!!!!!! It felt great. This was a HUGE step change! I feel great. I don't really need a coffee, but I'm drinking one anyway. I think I'll rampage around the house today. I'm in a tidying mood. Look out clutter. One of the things to do is shovel out my garage. There is so much glop on the bottom of the car, and it falls off when you park inside. The driveway is a mess. I have some photos I'll put up later.
Oh, and Linda and I went out for our mumblty anniversary dinner last night. The actual date was the 5th. We just had a really nice dinner, a nice chat about stuff, and went to Indigo to do book shopping. I got a polar bear calendar, Rick Mercer's book, and a book on Leonardo da Vinci. I'm still behind on my reading, but I'm trying to make time for it. So many books, so little time.
Lastly, I'm signed up for the Police Half! What was I thinking? I've never run a whole half marathon ever, and this one has people with guns enforcing the 2.5 hr cut off time. Eep! I was encouraged to call my coach, and have a meltdown over the phone, but I resisted. That's twice now. Hope you appreciate it IG....
Ironman Canada - DONE! What next?
Saturday, January 10, 2009
Thursday, January 8, 2009
Sympathetic vibrations and resonance as applied to calves
But let's begin from the beginning today. I had no idea my feet were so determined. Last you had heard, I skipped my run last night to go to a book club meeting. The book was The Birth of Venus, set in renaissance Florence. And we were just there...
So this morning, I'm sleeping like a rock and wake up at 5:14, 1 minute before the alarm goes off. I knew it would be fairly brisk out, and my brain is wondering if I really have time to do my run and get to work. Well, of course I did, the trick is how bad the traffic would be at that hour. Next thing I know, my feet have dragged my body out of bed, into my socks and tights, and I'm heading out of the bedroom. They let me pause long enough to find out what the IGP™ said I was supposed to do, and the next thing I knew I was out the door (at 5:30 Julie)(without coffee Kelly) and doing a warm up walk down the street.
Ran 6 x 10/1, nice and easy, high turnover footie rate, but not really running all that fast. Mid zone 2 for all the run segments. Down 37th st path toward Fish Creek, then through my neighbourhood and back again. Much of it on narrow, unshoveled paths. It was about -15C (nearly 0 F), the trees were all covered with hoar frost from the fog yesterday. No wind, except for the last 10 minutes or so. Very pretty. I made it back to within a few steps of my starting point as time ran out, so I was nice and steady. It felt really good, relaxed my legs. Could have gone on much longer if I had some nutrition. No twinges from anything. 1.25 hrs altogether.
The temperature dropped throughout the day, the wind picked up and there were some snow flurries. Traffic turned to crap. I heard about an accident near spin class that had traffic snarled, so I said the heck with it and headed home. A 25 min drive in no traffic, about 35 to 40 min drive home most days, turned into 1 hr and 40 min to get home. And it didn't even snow all that much. Grrrr.
Got set up and changed right away, and hopped on Estela so I could be morally with spin class. No idea what IG put them through, but here's what I did.
Warmup
One leg drill
5 min hard, 2 min fast, 3 min easy
5 min fast, 2 min hard, 3 min easy
5 min hard, 2 min fast, 3 min easy
5 min fast, 2 min hard, 3 min easy
more one leg drill and some accelerations
cooldown
1.5 hr
Stretching after. Had some minor twinges in my left calf. I wasn't smooth tonight at all. Not even pear shaped, just square and jerky. My calves felt very jiggly especially the left. Anything much over 100 rpm was brutal. It's like they were bouncing up and down as I pedaled; not very comfey or smooth. Still, got'er done.
Loving the new bike computer so far. It's much more intuitive. The numbers are a little on the small side, but it gives you a ton of data if you want to look at it.
So this morning, I'm sleeping like a rock and wake up at 5:14, 1 minute before the alarm goes off. I knew it would be fairly brisk out, and my brain is wondering if I really have time to do my run and get to work. Well, of course I did, the trick is how bad the traffic would be at that hour. Next thing I know, my feet have dragged my body out of bed, into my socks and tights, and I'm heading out of the bedroom. They let me pause long enough to find out what the IGP™ said I was supposed to do, and the next thing I knew I was out the door (at 5:30 Julie)(without coffee Kelly) and doing a warm up walk down the street.
Ran 6 x 10/1, nice and easy, high turnover footie rate, but not really running all that fast. Mid zone 2 for all the run segments. Down 37th st path toward Fish Creek, then through my neighbourhood and back again. Much of it on narrow, unshoveled paths. It was about -15C (nearly 0 F), the trees were all covered with hoar frost from the fog yesterday. No wind, except for the last 10 minutes or so. Very pretty. I made it back to within a few steps of my starting point as time ran out, so I was nice and steady. It felt really good, relaxed my legs. Could have gone on much longer if I had some nutrition. No twinges from anything. 1.25 hrs altogether.
The temperature dropped throughout the day, the wind picked up and there were some snow flurries. Traffic turned to crap. I heard about an accident near spin class that had traffic snarled, so I said the heck with it and headed home. A 25 min drive in no traffic, about 35 to 40 min drive home most days, turned into 1 hr and 40 min to get home. And it didn't even snow all that much. Grrrr.
Got set up and changed right away, and hopped on Estela so I could be morally with spin class. No idea what IG put them through, but here's what I did.
Warmup
One leg drill
5 min hard, 2 min fast, 3 min easy
5 min fast, 2 min hard, 3 min easy
5 min hard, 2 min fast, 3 min easy
5 min fast, 2 min hard, 3 min easy
more one leg drill and some accelerations
cooldown
1.5 hr
Stretching after. Had some minor twinges in my left calf. I wasn't smooth tonight at all. Not even pear shaped, just square and jerky. My calves felt very jiggly especially the left. Anything much over 100 rpm was brutal. It's like they were bouncing up and down as I pedaled; not very comfey or smooth. Still, got'er done.
Loving the new bike computer so far. It's much more intuitive. The numbers are a little on the small side, but it gives you a ton of data if you want to look at it.
Wednesday, January 7, 2009
Still a quiet pool. Too quiet...
Wed morning swim was great! 1000m pushing a little harder, trying to get the form and all stroke elements better, moving well through the water, trying to be smooth. 20:45. Then, some (gasp) one arm drill, and some hard intervals, pushing as hard as I can with good form. Just on 50 seconds for 50 m is the best I did. It's coming along. Core work in dive tank. 30 min, though I actually went a little longer. This makes up for some of the shorter swims earlier.
Didn't run, went to a book club meeting this evening, planning to run in the am. Installed the new V2C bike computer this evening. It seems to be working so far. Set up was easy, and controls seem intuitive. Now we'll find out how fiddly the magnet spacing is and how it copes with trainer vibration.
There was hardly anyone in the pool again. Where are all the resolutionistas?
Didn't run, went to a book club meeting this evening, planning to run in the am. Installed the new V2C bike computer this evening. It seems to be working so far. Set up was easy, and controls seem intuitive. Now we'll find out how fiddly the magnet spacing is and how it copes with trainer vibration.
There was hardly anyone in the pool again. Where are all the resolutionistas?
Tuesday, January 6, 2009
Riding naked
You.
Guys.
You didn't think... Seriously?
Knowing I was in spin class?? Perverts.
I mean riding electronically naked. No bike computer, though Bow Cycle came through and I picked up the new one tonight before class. I'll install it tomorrow night. I forgot to put the heart rate band in my bag. I didn't even look at my stopwatch during the main set. I spent the entire class staring at Katie's feet, and listening to Greg, trying to keep up. It's really hard to time your cadence to someone else. You tend to start focussing on the one foot, and your circular motion goes all pear shaped.
The real title for tonight's post should be "Greg's war on sloth and gluttony." He worked us hard. One leg drill, then cadence changes. Lots of them. I tuned out the world and watched feet. Sometimes Chris's when Katie stood up, or Greg's if I couldn't get in time with the others. Get dialed into 80 rpm, then up to 110, or vise versa. Longer, shorter, easer, harder. Sweated a bucket. I got on the bike early. At the very last stages of the ride I got some twinges in my left calf, so I stayed on the bike a little longer spinning it out. Two hours and about a tenth of a second exactly.
Class was fun tonight, listening to the various adventures people got up to during their time off. Lots of people in class again, and we steamed up the windows. Fun, fun, fun.
Guys.
You didn't think... Seriously?
Knowing I was in spin class?? Perverts.
I mean riding electronically naked. No bike computer, though Bow Cycle came through and I picked up the new one tonight before class. I'll install it tomorrow night. I forgot to put the heart rate band in my bag. I didn't even look at my stopwatch during the main set. I spent the entire class staring at Katie's feet, and listening to Greg, trying to keep up. It's really hard to time your cadence to someone else. You tend to start focussing on the one foot, and your circular motion goes all pear shaped.
The real title for tonight's post should be "Greg's war on sloth and gluttony." He worked us hard. One leg drill, then cadence changes. Lots of them. I tuned out the world and watched feet. Sometimes Chris's when Katie stood up, or Greg's if I couldn't get in time with the others. Get dialed into 80 rpm, then up to 110, or vise versa. Longer, shorter, easer, harder. Sweated a bucket. I got on the bike early. At the very last stages of the ride I got some twinges in my left calf, so I stayed on the bike a little longer spinning it out. Two hours and about a tenth of a second exactly.
Class was fun tonight, listening to the various adventures people got up to during their time off. Lots of people in class again, and we steamed up the windows. Fun, fun, fun.
Monday, January 5, 2009
Astonishment is an empty pool this morning!
Imagine my surprise pulling into the FOMC to see about the normal number of cars in the lot. Imagine my further surprise to see one person in each of the pool fast lanes. To say nothing of hardly anyone else in the pool at all. I had expected to be over run with resolutionistas that need to be taught the ways of the pool in general, and in particular who has an inner shark.
"Some people have an inner child
Some people hear an inner voice
Some people have inner calm
Good for them!
But me I've got no choice
Some people have an inner cop
Some people hear an inner clown
But I've got me an Inner Shark
And it's hard to keep that Inner Shark calm!"
(Courtesy Christine Lavin)
Todays swim was still slow by my standards, but I'm feeling stronger, and cruised with my inner shark for a bit. I was trying to lengthen my stroke by reaching ahead, and working all the way to my thigh, and the roll and pull. Oddly enough the lengths that felt good still weren't fast particularly, but felt at home moving through the water in a way I haven't felt for a while. Since I wasn't paying attention to it, my kick was feeble. 1000 m ended up being 21:06, with my arm feeling fairly strong throughout. Time to get back to intervals I guess.
I even did an open turn right handed by accident once, and it didn't actually send shooting stars of pain up my arm through my eyes into my brain. So I carefully tried it several times for turns, when it worked out that way. As long as I'm careful, and don't really pull to tuck my feet, or push to finish the turn, it's ok. Still not strong or comfortable yet, but progression is happening.
Then into the dive tank for core work. This morning's workout is an honest half hour. This was actually the first morning where I could have done more in the pool, so maybe later this week I'll try to ramp up to 45 minutes.
This evening was a beautiful night for a run. Let me paint the picture here. It's dark; the sun went down an hour and a half before my run. There's a mostly clear sky, with about a half moon just bright enough to throw a shadow on the snow. It's warmed up considerably, being only -1 C or so, but that warm air is blowing in on a pretty strong wind, about 30 Kph. It's strong enough to blow the snow around, and there's some new drifts already.
Tonight's run instructions were to warm up, then change speeds every 2-3 min. Have fun in other words. My kind of workout. No looking at the watch, no tracking heart rate ad trying to run slower, no trying to figure out where I am on the run walk cycle. Walked then ran easy for not quite 10 minutes, out to Anderson and the 37th St pathway. Started the stopwatch so I'd know when to turn around, then ran a bunch of different paces. I changed speeds more often than every 2-3 minutes; it was probably more like every 30 seconds to a minute, depending. Ran fast to get my breathing almost to a gasp, ran slow, ran medium, tried different gaits, tried leaning forward to speed up, some longer bits, some shorter bits. About the only thing I didn't do was run hard downhill; the footing isn't that good. The slow recovery portions were just long enough to get my breathing back under control. Turned around at 21 min and some seconds, and got back to my starting place at 42 min and some seconds, then ran hard across 37th and up the hill for 45 min exactly. Walked briskly back to the house. Stripped off my shoes, hat and hoodie, then stretched for 15 min.
I'm really pleased at how it went. There were the faintest of twinges from my left calf; the first in a long while, so I paid calves special attention during the stretching. Once I shower and finish eating I'll stretch more. I'm going to call this a solid 1.25 hr workout.
"Some people have an inner child
Some people hear an inner voice
Some people have inner calm
Good for them!
But me I've got no choice
Some people have an inner cop
Some people hear an inner clown
But I've got me an Inner Shark
And it's hard to keep that Inner Shark calm!"
(Courtesy Christine Lavin)
Todays swim was still slow by my standards, but I'm feeling stronger, and cruised with my inner shark for a bit. I was trying to lengthen my stroke by reaching ahead, and working all the way to my thigh, and the roll and pull. Oddly enough the lengths that felt good still weren't fast particularly, but felt at home moving through the water in a way I haven't felt for a while. Since I wasn't paying attention to it, my kick was feeble. 1000 m ended up being 21:06, with my arm feeling fairly strong throughout. Time to get back to intervals I guess.
I even did an open turn right handed by accident once, and it didn't actually send shooting stars of pain up my arm through my eyes into my brain. So I carefully tried it several times for turns, when it worked out that way. As long as I'm careful, and don't really pull to tuck my feet, or push to finish the turn, it's ok. Still not strong or comfortable yet, but progression is happening.
Then into the dive tank for core work. This morning's workout is an honest half hour. This was actually the first morning where I could have done more in the pool, so maybe later this week I'll try to ramp up to 45 minutes.
This evening was a beautiful night for a run. Let me paint the picture here. It's dark; the sun went down an hour and a half before my run. There's a mostly clear sky, with about a half moon just bright enough to throw a shadow on the snow. It's warmed up considerably, being only -1 C or so, but that warm air is blowing in on a pretty strong wind, about 30 Kph. It's strong enough to blow the snow around, and there's some new drifts already.
Tonight's run instructions were to warm up, then change speeds every 2-3 min. Have fun in other words. My kind of workout. No looking at the watch, no tracking heart rate ad trying to run slower, no trying to figure out where I am on the run walk cycle. Walked then ran easy for not quite 10 minutes, out to Anderson and the 37th St pathway. Started the stopwatch so I'd know when to turn around, then ran a bunch of different paces. I changed speeds more often than every 2-3 minutes; it was probably more like every 30 seconds to a minute, depending. Ran fast to get my breathing almost to a gasp, ran slow, ran medium, tried different gaits, tried leaning forward to speed up, some longer bits, some shorter bits. About the only thing I didn't do was run hard downhill; the footing isn't that good. The slow recovery portions were just long enough to get my breathing back under control. Turned around at 21 min and some seconds, and got back to my starting place at 42 min and some seconds, then ran hard across 37th and up the hill for 45 min exactly. Walked briskly back to the house. Stripped off my shoes, hat and hoodie, then stretched for 15 min.
I'm really pleased at how it went. There were the faintest of twinges from my left calf; the first in a long while, so I paid calves special attention during the stretching. Once I shower and finish eating I'll stretch more. I'm going to call this a solid 1.25 hr workout.
Sunday, January 4, 2009
Donald Westlake RIP
Friday am zoomed off to the pool. It didn't go quite as well as the previous swim, but it was still ok. Did some kick, 250 m warmup, kick, 250 m in 50 m intervals on 1:15, rest, kick, same intervals again going ouch on the last one, kick, cooled down a bit, then into the dive tank for core work. Let's call this .5 hr. Afterward went upstairs for my date with the number. They keep moving the scale around. It says 230.
Sat was my rest day, and the first day without a workout in a while. Hung out, did some shopping, discovered Terminator, the Sarah Connor Chronicles, and watched the whole first season. Can't wait for season 2 to come out on DVD. Then for fun foolishness, watched Mamma Mia. I'm sorry Susi, I can still sing along to most of the music. And did. I have no shame.
It took a little while to get going today. I knew it would warm up to about -8 or -10 C this afternoon, so I was in no hurry to get to my brick. Once on the bike it took a while to warm up. My legs felt heavy and slow, especially the right one. I discovered this during one leg drill. Did way better with the left than the right, no idea why.
Then did 8 x 5/3, alternating between big gear hill climbing, and small gear speed work. No bike computer, so no idea about cadence. I did visit Bow Cycle yesterday, and ordered a new one. I did a bit of research on the iBike. Cool as it would be to report watts, I can't really justify spending that kind of money right now. And besides, they didn't have one at a cheaper price that only measures two digits, which is probably all I need. According to the heart rate monitor average hr was 110 on the bike. What with long warmup, main set, and cooldown, I was 100 min on the bike,or 1.66 hrs.
Then out into a nice sunny day for 20 min run after a 2:30 transition. Average hr for the run was 138, but every time I looked at it, it was in the mid 140's. The first few minutes of the run felt heavy and slow, but then picked up. Most of the time I felt bouncy and energetic, and could have continued at this pace for a while longer. I was just a bit slower a pace than what Julie dragged me through last week. Just a wee bit, probably not even 50 m.
It was a sad day for me to discover Donald Westlake died of a heart attack. John Dortmunder and Andrew Kelp are two of my favourite characters in the world and now there will be no more of their adventures. Go find Drowned Hopes. Oh, and as a hint, one of the chapters in that book overlaps a chapter in a book by a different author, telling the same scene from a different point of view. I nearly peed myself. John found himself in the most incredible situations and Westlake made it seems so real. Like being recruited by nuns to kidnap another nun back from her father and along the way runs into a mercenary army, or stealing a bank no really the whole bank, or accidently stealing a ruby the size of your fist, or breaking into the Watergate hotel, or so many others.
Go dig up, High Adventure, or, Dancing Aztecs. It might take a bit of doing now, but if they don't cure you of depression, there's no hope for you. He wrote lots of books under other names. There's one called The Axe, that gives advice on how to deal with a recession. Cold blooded advice. I think his particular genius was writing bar scenes with inane conversation from the regulars. Or, the opening from Dancing Aztecs. I just went to reread it, and came back with a smile. So will you.
And maybe,just maybe, some of the latest CD purchases will cheer up Susi - Alejandro Escovedo, Paco De Lucia, Colin James and the Little Big Band 3, Johnny Winter, and other stuff.
Weekly Totals
Swim 1.75 hr
Bike 4.91 hr
Run 1.1 hr
Total 7.75 hr
Sat was my rest day, and the first day without a workout in a while. Hung out, did some shopping, discovered Terminator, the Sarah Connor Chronicles, and watched the whole first season. Can't wait for season 2 to come out on DVD. Then for fun foolishness, watched Mamma Mia. I'm sorry Susi, I can still sing along to most of the music. And did. I have no shame.
It took a little while to get going today. I knew it would warm up to about -8 or -10 C this afternoon, so I was in no hurry to get to my brick. Once on the bike it took a while to warm up. My legs felt heavy and slow, especially the right one. I discovered this during one leg drill. Did way better with the left than the right, no idea why.
Then did 8 x 5/3, alternating between big gear hill climbing, and small gear speed work. No bike computer, so no idea about cadence. I did visit Bow Cycle yesterday, and ordered a new one. I did a bit of research on the iBike. Cool as it would be to report watts, I can't really justify spending that kind of money right now. And besides, they didn't have one at a cheaper price that only measures two digits, which is probably all I need. According to the heart rate monitor average hr was 110 on the bike. What with long warmup, main set, and cooldown, I was 100 min on the bike,or 1.66 hrs.
Then out into a nice sunny day for 20 min run after a 2:30 transition. Average hr for the run was 138, but every time I looked at it, it was in the mid 140's. The first few minutes of the run felt heavy and slow, but then picked up. Most of the time I felt bouncy and energetic, and could have continued at this pace for a while longer. I was just a bit slower a pace than what Julie dragged me through last week. Just a wee bit, probably not even 50 m.
It was a sad day for me to discover Donald Westlake died of a heart attack. John Dortmunder and Andrew Kelp are two of my favourite characters in the world and now there will be no more of their adventures. Go find Drowned Hopes. Oh, and as a hint, one of the chapters in that book overlaps a chapter in a book by a different author, telling the same scene from a different point of view. I nearly peed myself. John found himself in the most incredible situations and Westlake made it seems so real. Like being recruited by nuns to kidnap another nun back from her father and along the way runs into a mercenary army, or stealing a bank no really the whole bank, or accidently stealing a ruby the size of your fist, or breaking into the Watergate hotel, or so many others.
Go dig up, High Adventure, or, Dancing Aztecs. It might take a bit of doing now, but if they don't cure you of depression, there's no hope for you. He wrote lots of books under other names. There's one called The Axe, that gives advice on how to deal with a recession. Cold blooded advice. I think his particular genius was writing bar scenes with inane conversation from the regulars. Or, the opening from Dancing Aztecs. I just went to reread it, and came back with a smile. So will you.
And maybe,just maybe, some of the latest CD purchases will cheer up Susi - Alejandro Escovedo, Paco De Lucia, Colin James and the Little Big Band 3, Johnny Winter, and other stuff.
Weekly Totals
Swim 1.75 hr
Bike 4.91 hr
Run 1.1 hr
Total 7.75 hr
Thursday, January 1, 2009
Does Keith Rock or not?
Here's a screen shot of my playlist for today's work out. Look it over, then find the poll on the left.
Today's workout was 2 hrs even, with some excitement part way through. I started with a 15 minute warmup, then some one leg drill with accelerations. Then into Greg's #3 holiday workout. Just as it finished, the excitement happened. Between one look at cadence and the next, my bike computer put itself into setup mode. It's done this before on long rides, and the last time it was all I could do to keep from flinging it into the ditch. I didn't restrain myself this time. I threw it at the concrete floor as hard as I could. Several pieces popped off! It was very satisfying. Then a few minutes later, just as I finished the set, the ipod turned itself off. I got off the bike, deliberately stepped on the remains of the computer with my bike cleats, and restarted the ipod. Grrr.
The rest of the workout was a 7 min fast, 3 min easy times 3, then a cool down, and some stretching. I tried to keep the cadence up, but of course, no idea how well I did. My heart rate says I wasn't cheating, and it feels like a good solid 2 hr workout. Now I get to go shopping for a nicer, wireless bike computer, with the very strong preference that it not be a Sigma.
We're having a quiet day here otherwise. Reading, doing some iTunes shopping, watching some videos.
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