Swim

• 45m
• 2200.00 meters
• -----

Warmup
200 Swim
200 Pull
4x50 drill/swim
(600)

Transition
2 x 100 - 50 Easy/50 Fast, on 2:15
(200, 800)

Main Set: FOCUS ON THE 100 DESCEND SETS!!!
1 x 200 Pull - 25 easy/25 fast - Rest 30 sec
4 x 100 Swim Descend 1>4 RI: 30 seconds
1 x 200 Pull - 25 easy/25 fast - Rest 30 sec
4 x 100 Swim Descend 1>4 RI: 30 seconds
(1200, 2000)

Cool Down
1 x 200 pull w/o paddles - focus on balance, rotation, anchoring for distance

Total: 2,200

Run

• 33m 27s
• 3.00 miles
• 11m 09s /Mi

3 miles at E pace.

50*, overcast, cold and WINDY!

Pretty decent run. No knee pain, but my right calf is still giving me a little problem with tightness.

Swim

• 45m
• 2000.00 meters
• -----

w.u.
1x200 swim
1x200 pull
2x100 drill cycle
(600)

m.s.
1x400 swim on 8:00
2x150 free on 3:00 - consistent pace
4x100 free on 2:00 - consistent pace
(1100, 1700)

c.d. - focus on DPS
1x100 pull w/ paddles
1x100 pull w/o paddles
1x100 swim
(300, 2000)

Sport

• Core Training
• 30m

Swim

• 45m
• 2000.00 meters
• -----

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

transition:
2x100 drill set (rt. arm, lft. arm, catchup, fist)
2x100 Easy/Build/Easy/Fast
(400, 1000)

main set
1x400 @ 8:00
1x50 fast @ 1:00
1x200 pull @ 4:00
1x50 fast @ 1:00
1x100 @ 2:00 - last 50 fast.
(800, 1800)

cool down
1x200 pull w/o paddles

total: 2000

Run #1

• 09m 25s
• 0.95 miles
• 09m 55s /Mi

Warmup.

Run #2

• 26m 55s
• 3.10 miles
• 08m 40s /Mi

Allen, Texas, Rudolph Run 5k

45*, sunny, calm.

New 5k PR! 16/51 AG - top 3rd, best finish yet on a run! Ding. Woo.

Time and distance logged is from the Garmin. Official race time was 27:12. Upon discussion after the race, it was decided the course was a little long. I had set up a workout on my Garmin for 3.1 miles, so it apparently stopped 17 seconds before I crossed the timing mat.

Went out entirely too fast but didn't really start paying for it until about 3/4 mile left. The last half mile is on a slight grade up, so that added to the fun.

My right ITB screamed at me for about the last 3/4 mile or so. Stretching and the foam roll has helped tremendously.

Alright..... somebody please explain my heart rate to me (*ahem* Chris, this might be fodder for a lonnnnng discussion). This is the highest average HR on any run of any decent length I've ever had. Also, I've never seen my max HR over 184. Today it was 188! I really don't think it's the "race-day effect" because I wasn't all that jazzed up. Besides, I get really wound up at tri's and I've never seen my HR as high on a tri.

Could this be the training effect over the last year allowing my heart to beat faster? I haven't done a whole lot of run speed work. However, on most of my runs over the past couple months I've ignored heart rate and just ran by feel, which has led to higher average HR's.

Maybe it's time to revisit HR training based on an LT being today's ave. HR?

Or maybe it' that my HR monitor just ain't working right.

Regardless, I've got a new PR. Now to see if I can do as well on a tri.

BONUS: I almost puked at the end! :)

Run

• 30m 46s
• 2.68 miles
• 11m 29s /Mi

50*, a little wind.

Easy run w/ a couple pickups.