Friday, September 16th 2011

Core strength:  2:15
Run:  2:05

Swim:  nearly 2 hours

Comments:
This morning, I woke up and looked at my watch and saw that it was 5:15 (my alarm goes off at 5:30) so I got up, and made my coffee, oatmeal and then as I enjoyed my breakfast, I got busywith work  (replying to emails, etc). 
After my strong coffee and oatmeal were finished, about an hour or so after I first got up… I realized that neither my watch alarm nor phone alarm had gone off.

Then I looked out the window and noticed how dark it was … then it hit me — sometime during the night, my digital ironman timex watch had switched to “Dubai time,” thus, I actually woke up at 3:15am (Austrian time)

With caffine running through me, I got back in bed and tried to go back to sleep (it was around 4:30am)  I sort of went back to sleep until 8:15, but I felt like crap when I woke up.

I missed my morning swim workout, and instead decided I would do it later in the day.
I spent the morning working.

Around noon, I met Mario at his gym to do our new core strength program – 2+ hours of various exercises — we did 6 different squat exercises, each exercise is 3 x 1 minute non stop … so we did at least 18 minutes of various squat exercises with weights, as well as several other exercises working on the lower back and various push ups,etc.
By the end of the workout (2 hours and 15 minutes later), both of us were dead.
I took about a 10 minute break to get ready, and then went off for a 2 hour run.

Although I am shit at running, I had a very good run and felt great for the first 1:40 .. but I didnt take a water bottle with me, and I didn’t drink anything in the morning, except for 2 strong coffees, so I hit the old “dehydration” wall around the 90 minute mark. 
Although I ran the entire way, I was very weak and tired towards the end. 

I got lost on the way back to Mario’s gym and ended up running about 7 minutes longer than scheduled – those were long 7 minutes. 
I have no idea how much I ran, probably around 19km.

As Mario made me my Peeroton protein shake, I drank 2.5 liters of water in what seems like less than 60 seconds.
 
On my drive to the pool near his gym, I stopped at a gas station and bought a 1.5 liter of water and drank that within a couple of minutes.

The swim was 5,000 meters made up of various sets … and it took forever to get into it. 
I was very sleepy on the drive home (20 minute drive) and couldnt help but think about what I would be doing had I not missed my swim workout in the morning.

Tomorrow, I have 200km bike and 60 minute run.  Hopefully, the workout will take less than 9.5 hours … but I know the bike course we are taking its full of long, steep climbs…but its a great opportunity to get better at this bike stuff.