Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

Comtinue to struggle some but got a little better tonight.

WU
5'@80%
5x3'(2'@90%/1'@110%)
10'@70%

Run

• 38m 23s
• 4.50 miles
• 08m 31s /Mi

tread mill run. Legs still pretty heavy

Swim

• 30m
• 1300.00 meters
• 02m 18s /100 meters

Did a few laps here and there while helping a friend learn to swim

Bike

• 1h 25m
• 30.00 miles
• 21.18 Mi/hr

Computrainer class. Completely cracked tonight. Couldn't do anything nothing left in my legs.

Run

• 38m 28s
• 4.50 miles
• 08m 33s /Mi

New shoes feel great! Slowing down my long run made a big difference on recovery too. I have to remember to do that more often.

Swim

• 1h 10m
• 3200.00 meters
• 02m 10s /100 meters

Decent swim. Did a little more talking with friends than I should of but the workout got done. Pyramid distance workout tonight and used the paddles some again.

Run

• 2h 30m 25s
• 16.91 miles
• 08m 54s /Mi

No fun run! 25 degrees and high winds. Yuk!

Bike

• 1h 25m
• 30.00 miles
• 21.18 Mi/hr

wu
25'@70%
5'ri
3 climbs 8'85-100%/3' off
cd

Swim

• 1h 00m
• 3100.00 meters
• 01m 55s /100 meters

Tough swim workout this morning
250 kick/250 pull/250 free
3x50 on the 1:00
3x50 on the :55
3x50 on the :50
3x50 on the :55
3x55 on the 1:00
Backstroke
100 kick/100 pull/ 100free
IM
50 butterfly
50 back
50 breast
50 free
Cd
200 free

(I'm missing part of this workout. Can't remember what it was. Coach gave us the total meters though)

Run

• 1h 02m 40s
• 7.50 miles
• 08m 21s /Mi

Easy run. No intervals this week.