up early to get to spin class ~6am...i like this one...not too crowded and a good mix of folks...i had a good class...figured out that i need to be in one gear easier than we are told to keep on cadence...i am sure that i will be getting stronger soon...but yesterday my quads were especially sore...i suspect from all the squats we did on tuesday....i did an ice bath after track w/o wednesday but guess it didn't help too much...oh and one set of the spin was 36 minutes with no rest!...holy cow it felt like forever...went through two bottles again in the hour...a little less than 2L...seems like a good plan for this heat...
home to clean for a guest this weekend...but only for a short time...left it half cleaned before swim practice...
11.30 swim at courtyard...much less popular than last week...three in my lane...swam 2700 of course with lots of fins and kicking since i had sore quads...ouch!...but then we did a lot of swim sets...and a little bit of pull...i am trying to work on bi-lateral breathing...i had it down then i took swim clinic and had to just work on my form...now my form is much better...(it could always be improved) i can focus back on the breathing and the strokes per breath thing...i can't even work on it the whole time but i try...
home to finish cleaning and laundry...and got to thinking about margaritas...so i biked over to j's office and we went next door to the bar/conference room to have some chips and salsa and a beverage...nice way to end a week of training...off day friday...
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