recapitulation

The last few days have been JSA including some solid base training sessions.

Swim recap:
Tuesday's highlight was the 400s set: 4 x (3 x 100 kick on 2:00 + 1 x 100 drill/swim on 2:00 + 400 swim on 6:00 dec 1 - 4). Improvement. 5:24, 5:21, 5:14, 5:10. Now change the standard and go faster.

Wednesday am swim: breakpoint. main set was: 24 x 50 as 3 on, one ez. 34-35 seconds, 37 strokes. Next week stroke count will be 36. pm swim was all about the camera with 6 x 800.

Thursday swim: lighter volume at 4.5 for the day.

Bike recap:
My work schedule now accommodates the 10:00 ride so I have been able to rock the cross world with Andrew and his new steed, black magic. Sweet riding this week mano.

Tuesday's destination was Mt. Doug. We set up a good loop there. I find riding loops is the best way to hone in on skills. It allows you to practice the same maneuver time and time again until you have it down. It's just like sailing practice, tight courses make you fast. Each time you round a corner you can push it a little further.

On Wednesday we rode the dump. Cool and crisp day with some sun. Perfect.

Today we ventured out to the park at Stelly's and Wallace Drive. Here is where we will really learn to ride the corners. It's not too technical, so you can just carve your way with some smooth speed.

Run Recap:
On Tuesday I was absolutely famished by the end of our run. Running in the dark reminds me of fall roller-ski training back in Guelph. Awesome.
Today's run was at Elk Lk. completed.

Run/Walk this weekend.