Run

• 1h 07m 30s
• 8.25 miles
• 08m 10s /Mi

MHS Track:
2 mile warm-up (16:40)
5 miles (first 2 miles were 8' pace w/ 100m pick-ups @ 6:30 pace for each 400m; last 3 miles were steady between 7:20-7:35)
1.25 mile CD

Run #1

• 22m 04s
• 2.53 miles
• 08m 43s /Mi

Run #2

• 16m 57s
• 2.04 miles
• 08m 18s /Mi

Strength

• 45m

Upper body only.

Swim

• 45m
• 2550.00 yards
• -----

WU:
400 free
200 kick
MS:
200 drill/swim
6X50 drill swim on 1"
50 easy
6X50 drill/swim on 1"
2X500 on :45 rest (7:56; 7:42)

CD:
100 easy

Good to be back in the pool despite it being 47 degrees outside when I was standing on the deck waiting to jump in.

Sport

• Stretching
• 30m

Evening stretch.

Bike

• 1h 00m
• 21.20 miles
• -----

Strong trainer ride. 5 minute warm-up then 10x2' hard at 90+cadence followed by 1' easy, then 3x5' hard with 2' easy...then warm down.

Strength

• 1h 08m

Morning weights. All upper body, no legs. Still have residual soreness from Sunday's weights so kept the weight low and reps high. Lots of abs and jump rope sets mixed in. Good solid sweat.

Sport

• Stretching
• 15m

Bike

• 1h 00m
• 18.00 miles
• -----

Spin Class. Though this instructor mixes it up in terms of workouts, his goal is punishment. I enjoyed the pain and I have dead legs now. I need some more of these high-intensity workouts.

Bike

• 1h 15m
• 24.00 miles
• 19.20 Mi/hr

Trainer Ride. Legs still a little sore from the last two days of running/weights.

Strength

• 1h 08m

Difficult, high intensity. Started with 5 minutes jump rope straight into 14 pull-ups, 40 push-ups and 50 lunges with no rest b/t sets, repeat. Then into supersets of multiple back/chest exercises, tricep/bicep exercises, shoulders/back exercises, with lunges/squats after each superset...and then 4 minutes of jump rope every 12-14 minutes to keep HR up. Finished up with some single-leg leg presses on the sled. I had planned to ride spin bike for an hour after this but I was toast. Not doing weights at that intensity for 3 weeks I feel the drop off in recovery b/t supersets.

Sport #1

• Stationary Biking
• 15m

Morning stretch. 15 minutes of the bike followed by some stretching of hamstrings and hips.

Sport #2

• Stretching
• 30m

Morning stretch. 15 minutes of the bike followed by some stretching of hamstrings and hips.