Run

• 2h 21m 58s
• 20.00 miles
• 07m 06s /Mi

Long

8 loops around Centennial. Really went too fast, but I am almost positive it had to do with the fact it was so damn cold!! I even went so far last night as to see if my gym system had any sort of indoor track anywhere so I could run inside. ;-P

I did take one dive on an ice patch, but it was classic as I just morphed it into a forward roll and came up running. Got a "nice roll!" from the lady I had just passed. ;)

Pushed the last mile as I have been on my long runs. Cranked out a 6:23 for it ......

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

Bike

• 58m 23s
• 20.00 miles
• 20.55 Mi/hr

39 x 15 @ 100 level 3

Usual spin. Half aero, half on the bullhorns.

Run

• 22m 54s
• 3.00 miles
• 07m 37s /Mi

Recovery brick.

Skated around the neighborhood (very icy on the roads). Thought this was easy pace. But it is a little too fast to be considered a recovery.

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

Swim

• 54m 25s
• 2600.00 yards
• 02m 05s /100 yards

w/u: 300 sw, 4 x 75 (25 kick, 25 drill, 25 swim), 300 (descend each 100).
Main Set:
4 x 100 on 2:30
1,000 yard TT (21:04 - 2:07 pace)
c/d: 6 x 50 (25 free, 25 breast - :20 rest)

Not all that happy with the TT but it WAS after 1,300 yards of stuff. It wasn't so much a problem of doing it, I'm just not happy with the speed. It frustrating being so gawd damn slow in the water for longer distances. I can do 1:50-ish for individual 100's, but can't string anything together for longer stuff.

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

Bike

• 29m 37s
• 10.00 miles
• 20.26 Mi/hr

39 x 15 @ 100 level 3

Didn't get started until late so I only did a short spin.

Run

• 1h 21m 34s
• 11.00 miles
• 07m 25s /Mi

Lactate Threshold

2 mile warm up (8:17 pace)
6 miles tempo (6:54 pace - 166 HR)
3 mile warm down (7:51 pace)

Not that great of a run from the Tempo standpoint. Pace is not where it should be for a tempo run. I "should" be down in the mid 6:40's. But it was cold and windy and I got started late, so that might have something to do with it. :shrugs:

Also, broke out the new kicks (same thing as old ones, just new pair).

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 6.5 Overall Workout: 3

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 6.5

Bike

• 29m 39s
• 10.00 miles
• 20.24 Mi/hr

39 x 15 @ 100 level 3

Usual spin. Sweat a lot, HR didn't get up as much. Felt actually pretty good in the aero position and maintained it the whole ride.

Took my weight/body fat before the ride because some study/guide I had heard of said that in the afternoon/evening is the time when you get the most accurate measurement. Ummmm, it said 5.1% body fat ......

Run

• 1h 33m 48s
• 12.00 miles
• 07m 49s /Mi

Medium-long

Four big laps around the neighborhood. Too gawd damn cold this morning! Really made for a less than ideal run. But I didn't bag it after 3 laps like I really wanted to. ;-P

• Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 Sick: 2 Hours slept: 6 Overall Workout: 2

Swim

• 33m 40s
• 1600.00 yards
• 02m 06s /100 yards

4 x 400 descend.

Didn't really want to push it and wanted an easier workout. But this is not an easy workout.

Came to a realization today ..... in swimming if I have a good warm up, then the next sets are really decent. It's different for me than with running and cycling.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Hours slept: 6.5 Overall Workout: 3