Swim

• 29m 10s
• 1500.00 yards
• 01m 57s /100 yards

Fastest 1000 yard Swim Time: 18:40.45

Fastest 800 yard Swim Time: 14:35

Fastest Swim Pace



Another 1000 yard TT and another PR. This has been pretty remarkable. All of the TI work has payed off.

I followed up the TT with a 500 yard mix swim

Run

• 1h 50m 46s
• 11.00 miles
• 10m 04s /Mi

I can't believe three days ago I ran outside at 6pm in a t-shirt and shorts and today we are under three inches of solid ice.

So... I had to do my planned 11 mile run on the freakin treadmill.

Run

• 39m 28s
• 4.10 miles
• 09m 37s /Mi

First outdoor morning run in months!!!

Bike

• 50m
• 17.00 miles
• 20.40 Mi/hr

5 sets of:

3 minute spin, 4 minute climb, 3 minute sprint

Run

• 32m 43s
• 3.50 miles
• 09m 21s /Mi

I have my baseball fantasy draft tomorrow night so, I decided to do tomorrow night's planned run tonight.

Run

• 40m
• 4.07 miles
• 09m 49s /Mi

Speed intervals.

10 minute warm up jog
15 minutes of intervals (2:00 minutes fast and one minute walk x 5)
15 minute cool down jog

Swim

• 29m
• 1400.00 yards
• 02m 04s /100 yards

Evening Swim

200 yard mix warm up

500 x 2 (9:34, 9:43)

200 Yard mix cool down