Run

• 52m 45s
• 6.00 miles
• 08m 47s /Mi

Hilly trail intervals
4 x 1mile (rest 1/2 mile)
8:11 (+183 ft)
8:19 (-34 ft)
8:20 (-28 ft)
7:26 (-122 ft)


This was a complete nightmare for reasons:
1. The run was at mid-day, and it was warmer than I expected.
2. I should have brought water.
3. The hills were hillier than I expected.
4. I ate cereal, a banana, an egg & cheese burrito, candy, and coffee just before the run.

I thought I was going to puke during the 3rd interval, so I had to slow down.

Bike

• 1h 00m
• 18.30 miles
• 18.30 Mi/hr

Trainer ride
Watched Firefly for the first time. Pretty good.
20:00 easy
3x 7:00 hard, 5:00 easy

Run

• 27m 07s
• 3.00 miles
• 09m 02s /Mi

Easy transition run on the treadmill.

• Health data: Hours slept: 8

Swim

• 45m 18s
• 2300.00 yards
• 01m 58s /100 yards

500 easy
400 drills
12x100 20s RI(
1:20, 1:24, 1:25, 1:26
1:28, 1:30, 1:27, 1:28
1:30, 1:28, 1:26, 1:25
)
200 easy

Run

• 1h 52m 04s
• 13.00 miles
• 08m 37s /Mi

13 miles, all at "uncomfortable pace". This was a rough run. I really feel the fatigue in my legs from this week.

8:43
8:45
8:51
8:32
8:33
8:16
8:28
8:38
8:52
8:35
8:37
8:44
8:31

Bike

• 3h 47m
• 67.71 miles
• 17.90 Mi/hr

Long ass ride:
Started at sun-up, stiff N wind the whole ride. I felt strong today.

Run

• 21m 31s
• 2.67 miles
• 08m 03s /Mi

Transistor run:
10:00 hard (7:30 pace)
10:00 easy (9:00 pace)

Swim

• 42m 43s
• 2000.00 yards
• 02m 08s /100 yards

Outdoor, scy
Saw a friend and we raced each other on the 100s. That was fun, and it hurt a lot.
200 easy
400 drills (catch-up, kick)

4x100 20s RI (1:21, 1:22, 1:25, 1:29)
4x100 breast 20s RI (2:16, 2:12, 2:14, 2:34)
4x100 20s RI (1:25, 1:28, 1:29, 1:27)

200 easy

Bike

• 1h 30m
• 27.30 miles
• 18.20 Mi/hr

Trainer ride
Eastbound & Down Season 2

30:00 easy
30:00 moderate-hard
30:00 easy