Bike #1

• 1h 14m 07s
• 24.91 miles
• -----

Effort: HARD!
Things are getting better for me and my coughing during the rides. I didn't have nearly the problems I have been having the past several rides.
The ride tonight was really tough on my legs but the intervals were much longer than I am used to. This isn't one I will look forward to doing again. My legs were pretty much trash for the last 12 minutes or so for the second rep. I ended up dropping a cog and spinning more for the last rep but I did grab that cog back for the last 4 minutes.
My peak HR's were above MLSS and my legs were feeling the pain.
WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%

MS:
2x18'(4' Rest@ 75-80% FT) @ 94-100%

CD:
5-10' @ 65%

Bike #2

• 00m 05s
• -----
• -----

• Health data: Hours slept: 7

Swim #1

• 03m 46s
• 250.00 yards
• 01m 30s /100 yards

Effort: Mod
I am trying to focus on going slow and trying to work on proper stroke techniques and learning a solid flip turn. I believe I have seen a decent progression in my flip turns already. I think I have become more efficient with stroke and turning. Early on I believe I felt like I was swimming really slow and "I needed to" speed up to make sure I was getting a good workout in while learning to turn right. Now, after seeing my times on my watch, I think I was just trying to hard.
Tonight's swim was focused on the longer MS and lengthening my stroke. I don't need to work hard on these nights, which is something I have to mentally do, I have to focus on other things.
The record for tonight is spread into all of the individual sets because I didn't create a WO before heading to the pool. Then once I realized I needed to create one I couldn't do it on my watch for some reason. I will have my WO's created prior to my next swim so I don't have this kind of screwed up mess again.
Actual WO:
2x250 WU
200 Kick w/fins
2x250 w/fins
3x500 (No time focus)
2x250 Pull w/buoy and paddles
2x200 CD

Swim #2

• 03m 45s
• 250.00 yards
• 01m 30s /100 yards

Swim #3

• 03m 10s
• -----
• -----

Swim #4

• 03m 25s
• 250.00 yards
• 01m 22s /100 yards

Swim #5

• 03m 28s
• 250.00 yards
• 01m 23s /100 yards

Swim #6

• 14m 34s
• 950.00 yards
• 01m 32s /100 yards

Swim #7

• 07m 49s
• 500.00 yards
• 01m 33s /100 yards

Swim #8

• 07m 40s
• 500.00 yards
• 01m 32s /100 yards

Swim #9

• 03m 10s
• 200.00 yards
• 01m 35s /100 yards

Swim #10

• 03m 10s
• 200.00 yards
• 01m 35s /100 yards

• Health data: Hours slept: 7

Bike

• 1h 17m 06s
• 25.57 miles
• 19.90 Mi/hr

Effort: Hard!
The coughing and cold/upper respiratory thing I have had going for a week is really working on me. I had to sleep downstairs last night to allow Lis to sleep at all after 3AM. I had been coughing for 30+ minutes and finally gave up and went to the couch. Anyway, I think it is effecting my riding because I haven't been able to keep up with the target HR intervals for a full week. Even during the CD I am continually coughing. I hope I am able to get this thing out of my system soon so I can get on with proper training.
I will have a bit of a recovery/rest week coming a couple of weeks when I go to Wyoming with Josh. Until then I am going to keep pounding away if at all possible.
I also screwed the data input onto the new watch up again. The HR data is from the 5' @80% and the rest of the WO. Not the entire WO.
WU:
12.5' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%
MS: 3x12'(2.5' Rest@ 68-73%) @ 100-105% (@95%, 96% and 97%)
CD:
10' @ 65%

• Health data: Hours slept: 5

Run

• 40m 58s
• 5.10 miles
• 08m 01s /Mi

Effort: Easy
Weather: 14/0 Wind: 10/14
This was nice recovery type run. My legs are kind of tender from the race yesterday and coming off a NO running week last week I want to make sure I don't send myself back into the more problems.
It was sure cold for this run. I have run in colder this winter but today felt more cold for some reason. I wasn't uncomfortable but my toes got cold. I don't remember this happening this year so far.

Run #1

• 19m 58s
• 3.11 miles
• 06m 25s /Mi

Run #2

• 03m 54s
• 0.48 miles
• 08m 07s /Mi

• Health data: Hours slept: 8

Bike

• 3h 05m 13s
• 51.61 miles
• 16.72 Mi/hr

Effort: Mod
Last week's 2:40:00 ride felt like a breeze compared to today. My backside couldn't take the ride today for some reason. Maybe it's the extra rides this week but that's not likely since this was only the 5th ride and normally it's the 4th ride.
I couldn't get my watch to cooperate with the ride either. I thought I added a work out to the list but the times didn't move over correctly. Instead of a 2:30:00 MS it changed it to a 2:30 MS. While my butt would have like this, it obviously would have served no purpose. I'll check to see if I did something wrong or if it was some glitch. I did figure one thing out by trying to manually enter a new WO. You must enter the time in minutes and not hours. BUT, after I entered the correct number of minutes it changed itself to 99:59. I'll get it figured out. If nothing else I can just enter enough 60 minute intervals to equal the appropriate time.
WU:
10' @ 75%
MS:
Long ride as 2:30 hr @77-83%, 15' @90%
CD:
10' @ 65%

• Health data: Hours slept: 7

Bike

• 1h 00m
• 19.66 miles
• 19.66 Mi/hr

Effort: HARD
I think the cold is really getting to me. I have been done riding for 15 minutes as of now and I can't stop coughing. My abs are starting to get sore from the coughing and I am a little more weak than I thought I would have been.
The ride was pretty tough and I suppose it is because my body is rebelling. I knew it would be hard because of the intensity that was planned but I didn't think it was going to be as bad a it was. My legs were fatigued by the last 5 minutes of each rep but I didn't feel like I could get enough air.
WU:
10' @ 68-73%
MS:
2x15' (5' Rest @ 68-73%) @ 94-100%
CD:
10' @ 65%

• Health data: Hours slept: 7