Run

• 1h 20m 45s
• 10.20 miles
• 07m 55s /Mi

VO2 Max.

3.6 mile warm up to local high school.
4 x 1,200 at 5k pace with 400 recovery. Splits steadily got slower though, 4:29, 4:32, 4:37, 4:39. And HR never went above 180, which is rare. Body is definitely in fatigued mode from the mileage.
2.6 mile recovery home.

Swim

• 22m 46s
• 1200.00 yards
• 01m 54s /100 yards

100 free
100 one arm paddle, other arm extended out on kick board
100 free
100 one arm paddle, other arm extended out on kick board (opposite arms from before)
100 free
100 paddles
100 free
100 catch-up with zoomers
100 free
100 paddles and zoomers
1 x 200 moderate (3:23)

Tired during the swim. Legs were cooked and hips sore. That's what I get for following up my run with the swim! ;-P

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

Run

• 59m 36s
• 7.00 miles
• 08m 31s /Mi

Double recovery day.

Morning run:
4 mile easy recovery with an out and back through the neighborhood. Felt okay, legs a little tired but it was frigid out! 34:26 for time.

Evening run:
3 mile loop around the hood. Scheduled for two loops but it was cold and even though I felt fine, I've got a big interval workout tommorrow so I decided to shorten it up. 25:11 for time.

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

Swim

• 27m 34s
• 1500.00 yards
• 01m 50s /100 yards

100 free
100 one arm paddle, other arm extended, pull buoy
100 free
100 other arm paddle, arm extended and pull buoy
100 free
100 paddles and pull buoy
100 free
100 catch up with zoomers
100 free
100 fist drill
1 x 500 moderate

Average swim. Nothing to remarkable. Can't wait until I don't have to get the kids out the door every morning for school so that I can get more pool time. But that won't be until June, right when I should be starting to wind down the training for IMLP. Gulp!

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

Run

• 2h 28m 19s
• 20.00 miles
• 07m 25s /Mi

Long

8 loops of Centennial (2.5 per loop). Pace was consistent and miles were clicking off nicely. Didn't really start to tire until thE last lap. It was tough to hold the pace then. Gu2O every lap and Gu shot from gel bottle every other one. Total was about 40 oz. of fluid and 3 Gu's.

Long run on the schedule today and then probably more house cleaning.  At least we finally got the X-Mas tree down and all that stuff put away yesterday.

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

Run

• 56m 04s
• 7.50 miles
• 07m 28s /Mi

General Aerobic + Speed

Out and back to 29 plus a little extra in the neighborhood to get my 7. 6 x 100 strides mixed in. Legs felt heavy but pace was actually pretty good.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 3

Run

• 2h 02m 43s
• 15.20 miles
• 08m 04s /Mi

Morning run:
Lactic Threshold

2.1 mile warm up
4 miles tempo (26:24 time for 6:36 pace - avg. HR was 174)
5.1 mile recovery

Not a good run at all. Supposed to be 6 tempo, but pace was falling off and I was tiring fast. So I shortened it to 4 tempo. Still getting over whatever stomach bug I had maybe??

Evening run:

4 mile recovery. Really slow pace (around 9:05 or so) but it was what I needed to do for a recovery effort.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 1 Hours slept: 6.5 Overall Workout: 2

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