Run

• 47m
• 6.00 miles
• 07m 49s /Mi

Great run. Felt fast and smooth today. Supposed to be an "easy run", but I'm trying to move the pace of my "easy runs" closer to my marathon pace. Strategy.

Strength

• 06m

Pullups: 3 different kinds, with 3 different pushups between each.

Sport

• Core Training
• 07m

30 X each Around Worlds.

Bike

• 1h 25m 16s
• 23.24 miles
• 16.48 Mi/hr

Great HILLY ride with Kurt. Nice to have a new riding buddy.

Strength

• 04m

Tabata squats

Run

• 51m
• 6.00 miles
• -----

6 mile run (include 10 x 2:00 hard/1:00 easy)

Started each of the intervals at 6 minute mile and 1/5 % incline to get me into my LT. YIKES!

Bike

• 1h 09m 52s
• 20.00 miles
• 17.17 Mi/hr

Easy ride.

Swim

• 46m 31s
• 2200.00 yards
• -----

4 x 100 (swim, kick, pull, swim)
200, 100, 4 x 50 all pull on base
3 x 100 easy on base +5 seconds
3 x 100 fast on base +5 seconds
1:00 break
2 x 100 easy on base +5 seconds
2 x 100 fast on base +5 seconds
1:00 break
1 x 100 easy on base +5 seconds
1 x 100 fast on base +5 seconds

100 easy cool down

Felt pretty good.

Bike

• 1h 35m 37s
• 30.09 miles
• 18.88 Mi/hr

Decoursey, out and back.

Run

• 1h 36m 42s
• 12.00 miles
• 08m 03s /Mi

A WOW run. Started off a bit slow, but negative split nearly every mile to end up in the 7:55 range by the end. Sweeeeeeeeet. Legs never felt tired.....I needed that.

Bike

• 3h 06m 07s
• 50.50 miles
• 16.28 Mi/hr

Took off from home. Road to Conor's Baseball game. Stayed for an hour and 15 minutes. Continued ride. Supposed to be 60 miles, but some things are more important. Did a quick tabata when I got home to help make up the diff.

Strength

• 04m

Tabatas

Swim

• 51m 12s
• 2300.00 yards
• -----

4 x 100 (swim, kick, pull, swim)
4 x 150 pull (30 sec rest between each one)
300 steady, 1:00 rest
2 x 150 on base (second one faster then first one)
2:00 break
200 steady, 1:00 rest
2 x 100 hard on base
1:00 break
100 easy, 30 seconds rest
2 x 50 sprint on base

100 easy cool down

A bit slower than earlier in the week. I was working on getting my stroke a bit more efficient, so was not pushing so hard (pulling actually). I gotta get the "muscle memory" built in, which is using my muscles just slightly differently, which is a bit more tiring, which is bit more frustrating. yadda, yadda, yadda

Run

• 32m 45s
• 4.00 miles
• 08m 11s /Mi

Ran after swim, on tready at gym. Started off pretty slow pace and kept bumping it up every 1/10 until I was at my marathon pace for the last mile or so.