Strength

• 21m

circut training 6 rounds on 11 stations.

Bike

• 45m
• -----
• -----

spin class. i love my spin class

Run

• 41m 30s
• 5.70 miles
• 07m 16s /Mi

did an interval routine that a friend who is trainning for chicago marathon and I tried it today. they are intervals of 7,6,5,4,3,2,1 min. with half rests. time above reflects the actual run time no w/u or c/d included.

Run

• 22m 42s
• 3.10 miles
• 07m 19s /Mi

was really happy with my progress and my goal of getting down to 6:30 miles is only 1min away. my splits today are:
1st mile -7:47
2nd mile -7;16
3rd mile -7:01
.1 - :37

Swim

• 39m
• 1600.00 meters
• -----

did my drills
1x100 kick,pull,catch-up, and fist.
1000yrds in 16:20
not a bad day felt a little sluggish on the swim but pulled a :49 sec/50 for a 1:38 per 100. times are coming down and I'm swimming more effeciently.

Strength

• 23m

circut training again this is helping me get stronger.

Swim

• 1h 10m
• 2651.76 meters
• 02m 38s /100 meters

900 yrs of drills
2x100kick,2x100 catchup,2x100 single arm, 1x100 fist then it was time for a 1900 yard swim in 33:25 with paddles stroke cheating today!!

Bike

• 45m
• -----
• -----

spin class. really enjoying this class.

Run

• 23m 04s
• 3.10 miles
• 07m 26s /Mi

1st mile 7:54
2nd mile 7:22
3rd mile 7:05

Strength

• 30m

just general cor work