Run

• 1h 09m 22s
• 9.05 miles
• 07m 40s /Mi

Effort: Easy/Mod
Weather: 18/7 Wind: 7/9
This run felt about like the swim did yesterday morning. For almost half of it I felt like I was running uphill. Somewhere around the 5th mile I started feeling decent. But then, at 6.88 miles my watch died for the first time. I used Map My Run to get the correct distance based on all the other information I have from the watch after I turned it on for the 3rd time.
I hope to get the bike in soon.

Bike

• 2h 20m 10s
• 43.26 miles
• 18.52 Mi/hr

Effort: Mod
My legs are pretty much trashed but I could tell it was going to be a long ride while I was still running today. My quads are really feeling this ride, more so than most of the other rides I have done so far.
I think the hardest part of these long rides is the seat. I am not nearly as conditioned for this length of time in the saddle as I was over the summer when riding with the group. I miss the outdoor rides with a group right now.

• Health data: Hours slept: 8

Swim

• 1h 00m
• 3000.00 yards
• 02m /100 yards

Effort: Mod
I hated this swim! I felt like I was swimming up hill the whole workout. I even added time to the main sets interval time so I could be certain I wasn't floating instead of swimming at the end. I couldn't find a rhythm and I felt like lead.
2x250 WU
100 Kick w/fins
2x200 w/fins (no time)
10x100 on 1:40 (landing 1:25-1:30)
100 Kick w/fins
2x250 Pull w/buoy and paddles
2x200 CD

• Health data: Hours slept: 6.5

Bike

• 1h 07m 58s
• 21.69 miles
• 19.15 Mi/hr

Effort: Mod
This ride wasn't as hard as many of this program have been. Maybe it's the spot I am in right now. I nearly always go a little harder than the workout calls for, at least by HR. Tonight I was probably about 5 BPM faster than what it called for.
I have finally hit the point for this training cycle that I can say I am enjoying these workouts. They are hard but I have adapted to the intensity and accepted the suffering.
WU:
10' @ 75%

MS:
4x10' (2.5' Rest@ 75-80%) 1&3@ 85%, 2&4 @90%

CD:
10' @ 65%

• Health data: Hours slept: 7

Run

• 1h 09m 24s
• 8.95 miles
• 07m 45s /Mi

Effort: Easy
Weather: 34/25 Wind: 7/12
This run was pretty easy. Much easier than it felt like it was going to be as I was leaving work. I did not feel like running tonight. Once I was moving I felt pretty amazing.
The only problem I had tonight was that my watch stopped recording GPS points so According to Garmin I only ran 4 miles in the recorded time. I am growing more and more irritated with my watch with every run. Anything outside right now is too much for the watch, it seems. The data that is being recorded must to be too much for the watch to do. C'mon Christmas!!!

• Health data: Hours slept: 6

Bike

• 52m 38s
• 17.14 miles
• 19.54 Mi/hr

Effort: Mod/Hard
Hard elements to this ride but it seems like I am adapting to the workload. I think much of the work has been mental in the beginning and now I can adapt to the physical a little better.
I added 2 reps to the main set for the additional workload and eventual benefits. I was struggling pretty hard for the last 2 reps too. I may have been able to get 1-2 more reps but no more at that intensity. My legs were starting to feel really worn out.
WU:
10' @ 68-73% + 5' alternating 20" @ 106> %
40" @ 68-73% + 5' @ 80%
MS:
12x30" (30" Rest@ 75-80% FT) @ 100-106% + 10' @ 77-83%
CD:
10' @ 65%

• Health data: Hours slept: 7

Bike

• 1h 04m 28s
• 20.80 miles
• 19.36 Mi/hr

Effort: Mod/Hard
This ride had both moderate and hard components but it felt great. Maybe it's because it was a morning ride and I am not used to these (running seems to be the morning norm).
I was able to add another sprint set to this ride because I don't have to play at church this morning. (John is sick and unable to play.) I wish I had known about 20 minutes earlier because I would have added 2-3 more reps into the main set. That would have made this ride pretty brutal but it would have been worth it, a million times over.
WU:10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%
MS:
5x1' (1' Rest@ 68-73% FT) as 1-4 set @ 106> % and last one got as bit harder if you can + 15' @ 83-87%

Extra Set: 5' alternating 30" @ 95-100%
30" @ 68-73%

CD: 12' @ 65%

Run

• 57m 01s
• 7.00 miles
• 08m 09s /Mi

Effort: Easy/Mod
I am really ready for the rain to stop. The treadmill is getting ridiculous. I think I have spent more time on the treadmill this year than I spent all last winter.
The run was easy from HR perspective but mentally it was hard. I also had to full a stomach to have run when I did. I would liked to have waited but the timing was better to run now rather than wait.
I am glad I got this one over with and I guess I am thankful for treadmills because I would not have run otherwise.

• Health data: Hours slept: 7.5