Swim

• 55m 04s
• 3000.00 yards
• 01m 50s /100 yards

Ladder down and up:

500, 400, 300, 200, 100
100, 200, 300, 400, 500

Last 500 I really tried to push it as hard as I could go for that length. Did it in 8:38 which is pretty solid for me!

First full week of really solid swimming and I'm really happy with the results. I was worried about just slamming the yardage in without ramping it up. But I've done 4 workouts (including last Friday) that were all close to or over 3k yards each. Now I just need to keep that up and I'll feel better about the swim at LP.

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

Run

• 41m 38s
• 5.10 miles
• 08m 09s /Mi

(Hangover) Recovery

3 of the shorter loops around the hood. Felt okay but I am tired from yesterday's adventure. Drank too much ..... but not nearly as much as my brother .... ugh!! Felt good to sweat out some of the beer.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 5 Overall Workout: 3

Swim

• 57m 42s
• 3200.00 yards
• 01m 48s /100 yards

Endurance # 16:

w/u - 2 x (200 swim, 200 pull with paddles and buoy, 100 kick with Zoomers)

Main Set A:
12 x 25 dps on :40 swim interval
6 x 100 descend 2-2-2 (:20 rest)
4 x 75 pull with paddles and buoy breathe on 3, 4, 5 by 25 (:15 rest)
4 x 100 descend 2-2 (:15 rest)
4 x 75 pull with paddles and buoy breathe on 3 (:25 rest)
2 x 100 hard

c/d - 100 easy

A bit fatigued today, but still able to get it done and last two 100's were in the 1:3X range, which is solid for me.

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

Run

• 1h 34m 19s
• 12.20 miles
• 07m 43s /Mi

Medium-long

Out and back along 216 to Laurel side of 95. Tried to keep a nice relaxed pace but really started to tire towards the end. Longest run I've done in quite a while and it shows .....

Bike

• 1h 35m 27s
• 32.00 miles
• 20.12 Mi/hr

Princeton Sports ride

8.2 miles to get to the shop, 15 miles with the group and then the rest to get home after my turn off.

The first 2 miles or so of the group ride is a leisurely pace to get to the course, then it is a hammerfest until I turn off. Stayed at the front, took some strong pulls and eventually we widdled down the group to 6. We all stayed fairly steady with everyone doing a reasonable amount of pulling (it was brutally windy today) but at times it was mainly me and this guy on a sweet Mercxk with Record Ti doing the work. Eventually we lost one of the guys once the hills on the course took over and then a few miles later I turned off.

Great ride. It ends up being about a 35 minute hard tempo session basically. Great workout and it is good to be able to hang with the fasties and contribute pretty well. Maybe that 100 this weekend was a good spark to get the cycling back on track!! ;-)

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

Swim

• 51m 09s
• 2800.00 yards
• 01m 49s /100 yards

Endurance #4:

w/u - 300 swim easy

Main Set A:
8 x 150 Descend 2-2-2-2 (:20 rest)
1:00 bonus rest
8 x 100 Descend 2-2-2-2 (:15 rest)
1:00 bonus rest
8 x 50 Descend 2-2-2-2 (:10 rest)

c/d - 100 easy

Not a bad swim. Started off a little sluggish in the first few 150's but it was designed to start slow so that worked out in my favor. ;-P

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

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

Bike

• 5h 10m 16s
• 100.00 miles
• 19.34 Mi/hr

Solo century

Big loop through Howard and Anne Arundel Counties. Started with the goal of just getting in a century and trying to stay with a 19 average or so. Really started to tire at the 65-ish mark, really started to drag hard with about 10 to go.

Start of the ride the temps were in the 60's, but it definitely in the 80's now. Wind really picked up on the return leg which didn't help.

Drank 10 - 1/2 large bottles of either Gu2O or Gatorade I picked up at stores, 6 Gu's, 1 Clif Bar and half of a Power Bar C2 I got from Eagleman last week - tasted like butt as most Power Bars do ......

Ouch, this one hurt a bit, but I did get it done.

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