Swim

• 38m 51s
• 2000.00 yards
• 01m 56s /100 yards

1 X 100, 200, 300, 400 on :30 rest
5 X 100 on :30 rest
10 x 50 on :15 rest

Really tired again. Still an effect of yesterday probably.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7.5 Overall Workout: 2

Run

• 1h 17m 12s
• 9.80 miles
• 07m 52s /Mi

General Aerobic

Out and back to I-95. Totally wasn't feeling it and was dying on the way back. It was in to the wind, but that was no excuse for how I felt. Really fatigued and had nothing. I actually stopped at the 9 mile mark, walked about 4/10ths of a mile then started up again slowly to get home. It would have been a 10.2 mile run had I gone the whole distance. Didn't bring the HRM with me, which was probably a good thing.

I am pretty sure I can blame it on an afternoon run (I pretty much only run in the morning) with only having eaten two glazed donuts, a tall Starbucks regular coffee, a homemade mocha (we have a machine I got for Mir for X-Mas), and a few dark chocolate peanut clusters. So no real food today. ;-P

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 1 Hours slept: 7 Overall Workout: 1

Bike

• 2h 12m 34s
• 42.00 miles
• 19.01 Mi/hr

Easy medium-long ride

Out and back from the house to just past Ft. Meade in Odenton along 175. Really windy coming back (if this is around tomorrow for the Columbia Tri I feel sorry for the raceers ;) ). Tried to keep the whole ride easy and at a "leisurely" pace.

The sad part??? This is the longest ride I've done all year. Eagleman's ride is going to kick my azz. ;-P

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

Swim

• 43m 36s
• 2200.00 yards
• 01m 58s /100 yards

Endurance (Speed) 3:

w/u - 400 sw, 300 pull, 200 kick

Main set:
4 x 150 (3:05 swim interval)
1 x 200 neg. split (:20 rest)
4 x 100 (2:00 swim interval)

c/d - 100 easy

Another tough swim. The warm-up was slow as hell for an average.

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

Run

• 59m 58s
• 8.20 miles
• 07m 18s /Mi

General Aerobic

Out and back on Rt. 216. Kept a decent pace without doing it as a tempo run. Definitely lost a little of my running fitness over the last few weeks since slacking after Boston (and that little injury recovery).

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 5.5 Overall Workout: 3

Swim

• 38m 38s
• 2100.00 yards
• 01m 50s /100 yards

Endurance (Speed) 2:

w/u - 10 x 50 (:15 rest), 300 pull

Main Set:
300 @ T-Pace + :03 (:20 rest)
3 x 100 @ T-Pace (:20 rest)
200 @ T-Pace + :03 (:20 rest)
2 x 100 @ T-Pace (:20 rest)
100 @ T-Pace + :03 (:20 rest)
100 under T-Pace (:20 rest)

c/d - 100 easy

Ouch! That was a tough one!

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 1 Sick: 1 Hours slept: 8 Overall Workout: 3

Run

• 51m 43s
• 6.20 miles
• 08m 20s /Mi

Recovery

Easy out and back along Rt. 216 to 29. Kept it nice and easy and comfortable. Legs are a little tired, but not as bad as after a hard running race, so that's good.

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