Swim

• 1h 10m
• 3000.00 meters
• -----

w.u.
1x200 swim
1x200 kick
1x200 pull
(600)

transition:
4x100 Easy/Build/Easy/Hard
(400, 1000)

main set:
1x500
1x50 @ 80%, 1' r.i.
1x400, faster than 500 pace
1x50 @ 80%, 1' r.i.
1x300, faster than 400 pace
1x50 @ 80%, 1' r.i.
1x200, faster than 300 pace
1x50 @ 80%, 1' r.i.
1x100, faster than 200 pace
1x50 @ 90%, 1' r.i.
(1750, 2750)

cool down
1x250 easy

Bike

• 2h 23m 30s
• 44.30 miles
• 18.52 Mi/hr

Zone 1-2, Endurance ride.

Run

• 1h 40m 07s
• 9.10 miles
• 11m /Mi

7:00a. 8?*, calm, a little muggy but not bad.. Nice day to run.

5:1 run:walk. Ran on feel rather than being a slave to the HRM.

1st time to run the loop at WRL! The 5:1 works great. I felt like I could have finished a half mary today.

Run intervals ave. 10:28/mile. Walk intervals ave. 16:00/mile.

Bike

• 59m 03s
• 15.85 miles
• 16.10 Mi/hr

Plan:
High RPM Spin
60' at 105+ RPMS average.

Actual:
60' at about 96-100 rpm. ended up being more of a recovery ride.

Bike

• 1h 23m 38s
• 25.68 miles
• 18.42 Mi/hr

Bike ME
Muscular Endurance
80
WU: 15' nice smooth spinning
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 10'

Run

• 45m 02s
• 4.00 miles
• 11m 15s /Mi

8:00p. 90*, muggy, windy.

Zn.2 endurance run.

Swim

• 1h 10m
• 3100.00 meters
• -----

LTF Masters

w.u.:
6x75 - 25 swim/25 drill/25 swim
1x200 kick
(650)

transition: DO TWICE
1x100 moderate @ 2:00
1x75 build @ 1:45
1x50 sprint 80% effort @ 1:00
1x25 sprint 90% effort @ 1:00
(500, 1150)

m.s.: INCREASING INTENSITY
2x400 moderate @ 30" r.i.
3x200 faster than 400 pace @ 20" r.i.
3x100 - 85-90% effort @ 15" r.i. (supposed to be 5x100, but I was toast!)
(1700, 2850)

c.d.
1x250 Easy
(3100)