Run #1

• 58m 13s
• 6.40 miles
• 09m 06s /Mi

Recovery run. Kept HR near bottom of Z3. Felt good though quads are still sore from Sunday and back was a little tight. Otherwise hamstrings and calves/achilles felt good with this pace.
TE=3.1
kcal=840
AHR=75%

Swim

• 45m
• 2200.00 yards
• -----

Swim class
WU:
200 free
200 drill/swim
100 kick no fins

MS:
200 drill/swim with fins
6X50 drill/swim (kick/rotation drill)
50 easy
9X100 (3@1:50; 3@1:40; 3:@1:30)..all b/t 1:21 & 1:26

CD:
6X25 on :40 drill/swim (1 arm drill)
100 easy

Run #2

• 09m 30s
• 1.05 miles
• 09m 03s /Mi

Run home from swim class.

Strength

• 46m

Lunch weights routine. All upper body supersets 12-15 reps, 2 sets of each exercise, with lunges or body weight squats after each superset group.
TE=2.1
kcal=595
AHR=68%

Sport

• Stretching
• 15m

Pre-run stretching

Bike

• 1h 20m
• 24.50 miles
• 18.75 Mi/hr

Trainer.Recovery ride.
TE: 1.8
kcal= 1026
AHR=64%

Run

• 1h 41m 45s
• 13.10 miles
• 07m 46s /Mi

Good race considering the hills. 7/50 AG. 43/352 Men. 51/821 OA.

Ran sub-8:00 for the first 9 miles then started dropping to 8:00, then low-8:00s mostly. Went out fast to make sure I went sub-8:00 overall pace and hit that mark. Think I could have taken at least 2:00 minutes off my time on a flatter course. I was gassed by the end of the run. Felt good throughout the rest of the day though a little tight.
Miles: 7:17, 7:28, 7:41, 7:34, 7:35, 7:40, 7:47, 7:45, 7:58, 8:10, 8:10, 8:25, 8:13.
TE=5.0
kcal=2540
AHR=88%

Sport

• Stretching
• 20m

pre-run stretch

Sport

• Stretching
• 30m

Stretching.

Swim

• 45m
• 2250.00 yards
• -----

Swim Class

WU:
500 free
150 kick

MS:
6X50 drill (10-10/free)
4X25 tarzan drill
100 easy
400 TT (5:36)
150 easy
400 TT (5:45)

CD:
150 easy

Sport

• Stretching
• 30m

Run

• 30m 49s
• 3.78 miles
• 08m 09s /Mi

Even pace for the most part. Just trying to get the legs loosened up and blood pumping.
Miles: 8:17,8:10,8:06.
TE=3.0
kcal=618

Swim

• 45m
• 2400.00 yards
• -----

WU:
400 free
200 kick
50 easy

MS (all fins):
300 drill/swim
200 free
3X200 descend on 3:15(2:40,2:31,2:25)
100 easy
200 fast (2:24)

WD:
400 drill(10-10)/swim

Strength

• 45m

Sport

• Stretching
• 20m

Pre-run stretching.