Swim

• 43m 12s
• 2200.00 yards
• 01m 57s /100 yards

w/u - 6 x 75 (:20 rest)

Main Set:
2 x 200 (:20 rest)
1 x 100 moderate (:20 rest)
2 x 200 (:25 rest)
1 x 100 moderate (:25 rest)
1 x 300

c/d - 6 x 75 (50 free, 25 breast - :20 rest)

Not a bad swim. Left out the last 300 and 100 moderate for time's sake and didn't want to wear myself out for this weekend.

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

Run

• 58m 31s
• 8.00 miles
• 07m 18s /Mi

General Aerobic + Speed

Out and back with 8 x 100 strides. Felt okay, not bad and not great. Top of the foot feels a little better.

Damn ... my general aerobic pace seems kind of fast. I really need to slow down my runs some ....

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

Swim

• 40m 01s
• 2000.00 yards
• 02m /100 yards

w/u - 200 sw, 2 x 200 (50 sw, 100 kick, 50 sw - :20 rest)

Main Set:
300, 200, 100 moderate (:20 rest)
200, 100, 50 negative split (:25 rest)
200 fast
100 fast

c/d - 150 easy

Good swim today as far as paces go. I was cranking out some 1:45 - 1:49's at times which is frickin' blazing for me!

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 4

Bike

• 29m 21s
• 10.00 miles
• 20.44 Mi/hr

39 x 15 @ 100+ level 3

Usual easy spin. I put on the new seat post and adjusted the position a little. Really need to have myself photographed so I can evaluate the new position.

Run

• 25m 16s
• 3.00 miles
• 08m 25s /Mi

Recovery

Easy loop around the neighborhood. Just trying to avoid the ice and get an easy run in. Was scheduled for an 8 miler, but it just wasn't happening. Still sore from Sunday.

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

Swim

• 36m 24s
• 1700.00 yards
• 02m 08s /100 yards

w/u - 200 sw, 100 k, 200 sw

Main set:
4 x 150 build (:20 rest)
4 x 50 kick (:15 rest)
4 x 100 build (:15 rest)

All I felt like doing ...... body is definitely tired and sore today unlike yesterday!

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

Run

• 2h 26m 24s
• 20.00 miles
• 07m 19s /Mi

Long

8 laps of Centennial loop. Started sleeting and then snowing so the second half was "mandatory" slow down in the pace because the sleet/snow covered the already icy path. So on top of already having to tiptoe in certain areas I then had no idea where those exact areas were anymore. ;-P

Couldn't really push the last lap because of that, however by then the snow had built up a little so it actually made the footing easier to deal with.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 3

Bike

• 57m 58s
• 20.00 miles
• 20.70 Mi/hr

39 x 15 @ 100 level 3

Usual Saturday workout. Felt pretty good actually and strong.

Run

• 22m 57s
• 3.00 miles
• 07m 39s /Mi

Recovery Brick

Easy loop around the neighborhood. Felt like little effort on this, but still had a decent pace.

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