Swim

• 35m 13s
• 1600.00 yards
• 02m 12s /100 yards

WU: 500
MS: 200 paddles
4 x (25 FT/25 FS)
2 x 100 VO2max (1:56, 1:55)
250 Threshold (2:05/100)
CD: 250

Not a fabulous swim. My swim has really declined. I know I can get through the swim. I just wish I was faster.

Swim

• 49m 28s
• 2200.00 yards
• 02m 15s /100 yards

Pretty horrible straight swim. I was not into it this am and could not find my rhythm for the first 1/2 of my swim. I was also watching my daughter swim in the lane with me for the first half. Not good.

Run

• 2h 21m 06s
• 13.11 miles
• 10m 45s /Mi

Ok. The pace here sucked, but I am going to cut myself some slack since I was running right through ankle deep water and had kicks that weighed 5 lbs each. I was one of the few crazy people out there. in the rain, thunder and lightning. It was some of the worst weather ever and I was just praying I would not get hit by lightening. I didn't have any other time to get this run done. Interesting that the first 2 miles, which are usually some of my slowest, were some of my fastest today since it had not started raining yet. I think I would have had a particularly good run had it not been raining. I am still happy that I am able to do this. I never did a full 13.1 in training.

Bike

• 1h 55m 01s
• 27.20 miles
• 14.19 Mi/hr

Spinervals 31.0. Good early morning effort. I have not done this video before. It was perfect for what I needed to do. I was high Z2 to low Z3 this whole workout. NP on target.

Run

• 1h 09m 50s
• 6.51 miles
• 10m 43s /Mi

Not the best. I did 2 loops on the field and the grass slowed my pace, but I thought it would be good for my legs anyway. Big run day tomorrow.

Run

• 1h 46m 49s
• 10.01 miles
• 10m 40s /Mi

10 miles in the pouring rain. Not my best pace, but I will take it.

Bike

• 1h 25m 01s
• 18.87 miles
• 13.32 Mi/hr

I don't know where I found the energy for this. Spinervals 20.0 is killer. Multiple short bursts at 100%. I puked in my mouth once. Yucky. After the vid, I did some ladders and other stuff to finish of the planned 1:25 ride.

Bike

• 3h 11m 01s
• 45.37 miles
• 14.25 Mi/hr

Spinervals 26.0 (first 3 hours-come and get me coach Troy). I just had to HTFU and get this done. I had to give mock boards this morning, so I couldn't start workouts until the afternoon. This was the bike from yesterday since I spent it shopping with my girls. We had an awesome time, so it was worth it.

Swim

• 50m 40s
• 2400.48 yards
• 02m 06s /100 yards

WU: 500
MS: 200 paddles
4 x (25 FT/25 FS)
5 x 250 endurance (2:03/100, 2:06/100, 2:04/100, 2:02/100, 2:02/1000
CD: 250 (still 2:04/100 since I was rushing to get out of the pool before it closed).