Friday, September 23rd 2011

Core Strength:  about 2 hours

Swim:  5,000 meters around 90 minutes

Bike:  60 minute recovery ride was canceled

Comments:
I slept terribly.  I woke around 3am and couldnt sleep.   It’s horrible!
I met Mario at his gym at noon for core strength workout.
Because of a lack of sleep, I felt like crap and didnt want to train.
Luckily, Mario is tough and we trained well.  He told me after the workout “good news…” I am going to watch you swim.

As i was in the middle of our 4th or 5th different squat exercise, I asked Mario how long is my swim workout?  He replied 5,000 meters “intense.”
Nice.

We had a good core strength workout .. and then we went to the pool.
Essentially, my swim was 400 warm up and then 2 x 2,000 meter fast (15 seconds between each 2,000 meter) and then last set 600 warm down.

I was very happy to finish the 4,400 meters in 1:05.    (the fastest swim pace I have swum since university?)

It was the first time Mario has seen me swim in a pool for a couple of months and he commented that its the best he has seen me swim …
so what started out as a shit day, ended up being a good core and great swim workout.
I had a 60 minute “fat burning” bike ride, but Mario canceled it.

Its 8pm and I am in bed … i am going to take some medicine to ensure i sleep tonight. 
Tomorrow is my last long bike ride in Austria – 200 km and then a 90 minute run.

I know the course we are taking and it begins with a 60 minute climb … and then ride into Germany.