• 50m 10s
  • 6.51 miles
  • 07m 42s /Mi
Feeling a little out of it today. Bug?

  • 1h 56m 40s
  • 30.72 miles
  • 15.80 Mi/hr
  • 51m
  • 2286.00 meters
  • 02m 13s /100 meters

500 wu + drill
4x75 (25 kick / 50 build)
500 @ pace (7:45)
500 pull - br 3/5/7
500 fins
200 cd

  • 49m 42s
  • 7.04 miles
  • 07m 03s /Mi
Wicked Wednesday

Man, hard bike this morning. This is the first time I've had time to complete the entire IslaGiatt workout. I really like it, but it's extremely tough.

Swam during lunch. Coach gives me a B+ on technique. I'm working to correct the rising L arm and head bob issue. Getting a lot of feedback, which is awesome. I am going to try to get 3 hard sessions a week from here on out.

Finished the day off with a run. Good day overall. Expected to be fatigued for this workout, but actually felt great.

  • 55m
  • 2377.44 meters
  • 02m 19s /100 meters

500y wu and drill
4x25 on :40
Base Test: 3 x (3x200 + :30 second rest)
200y cd

First set avg - 3:05; Second - 3:10; Third: 3:15 --> Base Pace = 1:35/100yds

Ah, glorious sleep. Went to bed last night before 10P and slept until 6A. I need a few more nights like that to catch up.

Coach had us test today to establish base pace. I def. went out too hard in the first 3x200. Based off test, my base pace will be in the 1:30-1:35/100 yards. Converted into meters, that's aprox 1:45 per 100. The goal over the next 2 months is to bring that pace down under 1:40/100m.

Coach identified a few flaws in my stroke that can be fixed with a few drills. First, left hand is coming up, rather than down, when I'm reaching. She stated that's adding resistance to my stroke. Second, my head is not steady. I'm moving it around a bit. That, too, is adding resistance. Third, my hips are sinking a bit. That was easier to correct that than the other two.

I've ordered the LG Course and the Giro Air Attack helmets. Going to give them a try, and getting rid of the one I do not want.

  • 1h 01m 10s
  • 17.50 miles
  • 17.17 Mi/hr

10min WU
Intervals 4x (10min + 2EZ)
3min CD

OK, I think I'm on track to meet my volume goals despite everything that's happened in this crazy month.

Boy, 8 weeks to go...where'd the time go?

Army Reserves @ Gordon, then travel back to NC...

Taking the day as a rest day and getting back at it tomorrow.
  • 3h 00m
  • 46.00 miles
  • 15.33 Mi/hr
Long day and late start to this trainer ride.

So, it is what it is...a down week. It's all good. I'm feeling pretty good about training and plan to pick it up this coming week. Going to re-focus on the bike. The run is feeling great.

  • 52m 30s
  • 2500.00 meters
  • 02m 06s /100 meters

5 x (500m + 1 min rest)

  • 1h 59m 29s
  • 16.17 miles
  • 07m 23s /Mi
Moderate swim, then checked into barracks, and 30 minutes later started my long run.

Tried to write out "D00D TRI" on the inside of the 3 mile track. That's harder than it looks! You really have to have some good reference points! After the first letter, it was easier. Too bad it's upside down on the map!

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