Swim

• 14m 52s
• 700.00 yards
• 02m 07s /100 yards

MS 600
RI 1'
CD 100

Bike

• 50m
• 14.30 miles
• 17.16 Mi/hr

Wk 11 Q2, spent more time on the AB this time. Why is it so hard to do on the trainer?

WU 5'
MS 5'x4 5' builds 75-80 to 90-95%, repeat
CD 5'

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 6

Bike

• 50m
• 14.59 miles
• 17.51 Mi/hr

Starting phase 3 of teh cycling program to bring me into the tri with some half way decent fitness. Used my CP from last August, 237W to see if I could hold it for the workout:
WU
3*10' at 95-100% CP (or 18.4 to 19 mph). Avg were 18.7, 18.7, 18.8.

This at least gives me the confidence that I won't totally suck during the race!

Wore teh compression socks and did start to feel some tightness in my calfs at the end.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Run

• 01m
• 0.10 miles
• 10m /Mi

Went to the convenience store and decided to jog to see how the calf was. Ran about 100 yards and never felt it, not even a little. So this is good, I'll stay off it for the run until the weekend and then start back up. Better late then never.

Swim

• 21m 25s
• 940.00 yards
• 02m 16s /100 yards

BYP swim:
300*3, 1' RI (5:47, 5:45, 5:48)
40

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7.75

Bike

• 1h 11m 16s
• 22.11 miles
• 18.61 Mi/hr

Did an short ride to gauge the calf. Have to say I did not feel it once even during the intervals.

~15' WU
4x1 mile intervals with 1 mile recoveries: 22.0, 22.7, 23.3, 22.3 mph
~30' moderate pace with one .9 mile interval (23.6 mph)near the end since I was on a road without a bike lane that I wanted to get over with, plus had a tailwind!

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7.75

Swim

• 28m
• 1130.00 yards
• 02m 28s /100 yards

Swam at the Y while the kids had practice.
100, 150, 200
50*11 with 15s RI. Worked on form, I noticed as I was getting tired my right hand would more S'ing. Last 4 I really concentrated on it fixing that.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7.5