Swim (Bako Beauty Pool) 1:07:00 [3] 2.32 mi (28:53 / mi)
gnarly burning of the candle at both ends... Got back to the hotel in Fresno last night after midnight and up before 6am w/ no alarm clock to get down to Bako for a swim before working all day. Cut over at 5pm tonight back up in Delano and then drive home. Lame!
Stoked to get into one of my favorite pools tho
500WU
100,200,300,400,500
500 mixed
5x100 on 1:30
5x200 as pull/band,pull,pad,fins,free
100CD
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4,100yds
Road Bike (B2) 1:04:00 [4] 23.0 mi (21.6 mph)
slept:5.0
ride! Finished up the install just after 6:30 and drove down to bako to hit the bike path before dark. Just easy 10min warm up and then i was going to put in a few 5 or 10min efforts.
5min@256w with some stops for the turns and rolled into the next.
The hit 5min, 10min and moved it to 20min building. Stopped pedaling for some bridges and such but made it out to the end before I had to turn around. Moved watts from 294 for the first 10min to 350w for the 2nd 10min. Wish I had more road to keep going! Legs felt awerrrsome.
New CP20 of 322watts/326norm - previous was 290w norm up GMR at an "all out" effort. I need to get back to GMR to baseline it up again!
easyish for about 10min and then met up with some Spaniards on the way back.They were in a rotation on one side and I was solo on another. Lost them on three climbs hitting over 550w and then celebrated with a sprint down the river path hitting 836w seated. Fast is fun!
Running (T-Run) 19:00 [4] 2.6 mi (7:18 / mi)
shoes: Avia Stoltz
Quick run in the sunset. Tried to run on the dirt path on the side as much as possible. Calves a bit sore from yesterday but feeling good running and 3-4min into forgot about the ride residue.
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day 1 - Driving home felt the "cusp" of it all. i am at the airport of life and i dont know where i am going but i know we are getting aboard for the change...i hope it is nice. open, intrigued and falling into place. This week has been successful "work" output on all fronts. Branding, paradigm, arranging the W's. meeting, data center tomorrow and finalize planning w/ M on Friday. Easy next two days training.