Warm Up: 300m freestyle moderate, 100m Combat Side Stroke, 2x25m underwater
Form focus:
50m catch-up drill
50m freestyle
25m streamline kick drill
25m freestyle
25m streamline kick drill
25m freestyle
50m one-armed drill
50m freestyle
25m streamline kick drill
25m freestyle
25m streamline kick drill
25m freestyle
50m fist-swim drill
50m freestyle
Benchmark Test: 200m freestyle sprint
Notes: Skipped the 1000m set due to being pressed for time to get running. 2:30 on the 200m sprint.
RUN: Long Distance
Distance: 14 miles
Time: 2:33:20
Pace: 10:57/mi
Notes: Ran at Fountainhead, 7 miles out then back with Brian. Hard goddamn place to run. Ran it way too fast, legs definitely not recovered from the leg PT last week. For most of second half, legs were good to go on the flats and descents, but refused to manage anything meaningful on the uphills. Never bonked. Was supposed to be the 18 miles to Bull Run, had to cut it short in order to make it to our lead-climbing class on time tonight. Trail was also muddy/icy/soaked, which made it harder and slower.
CLIMB: Sport Rock Sterling
First night of lead-climbing class. Did a couple easy routes in the class, then a few 5.9s.
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