Swim

• 1h 05m
• 3200.40 meters
• 02m 02s /100 meters

500 Free
5x300(Broken 150,100,50)
200 Kick
100 Reverse IM
5x200 Pull(Broken, 100,50,50)
200 Stroke

Felt good on the broken 300s, a bit like my old swimmy self. Was dragging a bit at the end of the 200s, so endurance is still not all the way back, but I feel less hopeless about this season. I can still throw down some hurt, just not for quite as long... yet!

Sport

• Massage
• 1h 00m

Run

• 1h 07m 17s
• 7.34 miles
• 09m 10s /Mi

5' walk
10' easy run
5' drills
4x(15" stride, 45" walk)
3' easy run
30' max pace, run TT
3' walk
5' easy run
3' walk

Went both better and not as good as I'd have liked. Faster pace than my last run test ( Illinois 10k ), but HR just wouldn't budge out of the low 160s unless I *really* pushed it hard.

Guess all the time off and my LTHR needs to be retrained. That our I need to learn how to hurt properly again. Or I'm carrying a bit of fatigue in my legs. Or, a little bit of all of the above.

If I take away anything I was able to consistently hold a sub 7:30 pace, so that is not my best running ever, but neither is it my worst.

Bike

• 3h 01m 43s
• 50.93 miles
• 16.82 Mi/hr

Windy as heck out there. And a little bit warm too.

15' zone1
15' zone2
105' upper zone2/lower zone3
3' easy
30' zone3 @ 55 rpm
15' zone1

Swim

• 50m
• 2606.04 meters
• 01m 54s /100 meters

300 Free
100 Kick
1400 Steady Free
900 Pads
150 Stroke