Run

• 28m 13s
• 3.40 miles
• 08m 18s /Mi

Recovery

Two of the shorter loops around the neighborhood. Woke up late, so this was all I could fit in this morning. Easy pace, just rolling along. Cold and crazy windy. Supposed to snow starting tonight and through most of tomorrow.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Swim

• 29m 55s
• 1500.00 yards
• 01m 59s /100 yards

100 focused (not hard) - 1:41
100 single arm w/ kick board (alternate arms every 25)
100 focused - 1:41
100 alternate arm with kick board
100 focused - 1:45
100 catch-up
100 focused - 1:41
100 wrist catch-up (start opposite stroke when hand reaches wrist of extended arm in recovery)
100 focused - 1:43
100 "monkey" half length with high elbows and head forward and out of water (to nose) then regular swim with high elbows second part of length each time
100 focused - 1:43
100 kick on back
100 focused - 1:44
100 focused - 1:47
100 focused harder - 1:38

Session not as good as Friday. Felt awkward and just not in rhythm.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 2

Bike

• 44m 03s
• 15.00 miles
• 20.43 Mi/hr

39 x 15 @ 100 cadence on level 3 resistence.

Plain old trainer ride watching Chamber of Secrets before dinner.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 3

Run

• 1h 09m 46s
• 10.20 miles
• 06m 50s /Mi

Wow .....

Basically this was 10 mile tempo run! Ended up going with the fast group (go figure). These are all around 3 and sub 3 marathoners and mid 30 10kers. They were chatting at 6:40 pace .... ugh! This was a just hold on and see what you've got run, but went well until the last mile or so where I started to fall off a little.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Swim

• 27m 58s
• 1500.00 yards
• 01m 52s /100 yards

First day of implementing the things I learned from Weds. Drills and focusing ....

100 focused (not hard) - 1:45
100 single arm w/ kick board (alternate arms every 25)
100 focused - 1:43
100 single arm w/out kick board
100 focused - 1:41
100 catch-up
100 focused - 1:39
100 kick with kick board and fins
100 focused - 1:41
100 kick fins w/no kickboard
100 focused - 1:41
100 "monkey" half length with high elbows and head forward and out of water (to nose) then regular swim with high elbows second part of length each time
300 focused - 5:16!!!

Never went hard, never pushed it, just focused on long strokes, staying off the centerline, high elbows on the recovery and being relaxed. Great session!

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Run

• 45m 58s
• 6.20 miles
• 07m 25s /Mi

General Aerobic + Speed

Out and back to circle at 216 with 8 x 100 strides mixed in. Kept the pace quick even after the strides to maintain a solid effort.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Bike

• 41m
• 15.00 miles
• 21.95 Mi/hr

Trainer ride - power intervals

39/15 @ 100 cadence (everything at minimum of 100) on level 3 (hardest resistence) warm up
53/15 for 1:00
39/15 for 1:00
53/15 for 2:00
39/15 for 2:00
53/15 for 3:00
39/15 for 3:00
53/15 for 2:00
39/15 for 2:00
53/15 for 1:00
39/15 cool down 10 minutes.

Been quite awhile since I did any sort of interval work on the trainer. I normally do this workout ladder up to 5 minutes but it is too early in the pre-season to do that. As I get more base miles I'll come back to this one more.

Swim

• 14m
• 700.00 yards
• 02m /100 yards

Time/distance are total guesstimates. First meeting with Coach Sue to start working on my swimming. She had me do a 100, then showed me a group of drills to help correct some issues and gave me a simple plan of attack.

The gyst of it is, I need to get more out of my stroke and do less per length. She wants me in the 14 - 16 per 25 yards instead of the 19 - 20 that I was. With a few simple drills she had me at 16 ..... ;)

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4