Thursday - 5000 yard swim

3x500 kps
4x250 @4:45
4x150 @3:00
4x100 @2:00 prog 1:24-> 1:18
2x500 pk
10x50 @:50

Pretty slow and sore today. A little competition but it did not last. Had an admirer who asked for help because I look so smooth swimming.

Tuesday 5000 yard swim

3x500 kps
10x200 @3:30, all < 3:00 -> 2:54 on #10
2x500 pk
10x50 @:50 (:35 to :40)

Felt good for being out for 10 days. A little competition helped, especially on the 50s. Started at 7:30 AM; pool mostly empty - good time to swim.

Monday - Detweiller c/w

Detweiller clockwise is seems harder with the big descent right in the middle of the climb and then the steeper part at the end. Still had better time than last week.
51:50 for 13.1 km
only 351 miles this year.

Wednesday 21 km Detweiller ccw

Same route as Monday, 2 minutes faster. Rested before starting the climb.

Monday - 13 mile Detwieller ccw

I rode the Detweiller Park loop; counter-clockwise this time. Returning on the north road is a lot easier than the south road. A good workout in 54 minutes.

kanu complete

After almost 18 months, the kanu is finally in one piece - not 6 big pieces and a box of small parts; hole patched with 3M Scotch-Weld Urethane Adhesive 3532 B/A, $15 of new stainless steel nuts, bolts and washers, thwarts, stays and keel pole straightened and realigned - almost like new and stowed away in the garage.

Friday 5000 yards

3x500 kps
2x700,300 1 min rest
2x500 pk
10x50

Slow and steady. Getting back to form. Lots of kids in the pool.

Thursday 5000 yard swim

3x500 kps
400, 300, 200, 100
100, 200, 300, 400
2x500 pk
10x50

slow and easy for the most part

Friday 5000 yards

3x500 kps
50,100,150,200,250,300,350,400
2x500 pk
14x50 w/ 10s rest ~:40

3:30 pm swim. back hurting. slightly over par much of the swim

38 minutes on the trainer

21.65 km in 38 minutes, including 17.06 km in 30 min (21.2 mph).

Wednesday 5000 yards

3x500 kps
2x400 @7:00
2x300 @5:00
2x200 @3:30
2x100 @1:45
2x500 pk
10x50 @:50

Not bad considering the layoff. All hundred splits under par. Times got better latter in the workout.

Sunday 5000 yards

3x500 kps
10x200 @3:45 3:08->3:01
2x500 pk
10x50 @ :10 rest

After a week off, I took it pretty slow. Water was warm, so that limited my speed too.