Run

• 1h 28m 30s
• 12.50 miles
• 07m 04s /Mi

!st WO: 4 miles.

2nd WO: WU 2.25; Yasso 800s (8 with :30 rest in between 3:10, 3:04, 3:08, 3:07, 3:05, 3:08, 3:09, 3:01); 2.25 CD.

Run

• 37m 21s
• 5.00 miles
• 07m 28s /Mi

Recovery run but felt aweful. I could have culled up on a curb, fluffed up a rock and gone to sleep by the third mile. gotta watch myself...seeing some signs of over training.

Swim

• 13m 18s
• 700.00 meters
• 01m 54s /100 meters

L.A.M.E!!!! I know I put my swim after my strength workout and I know I did 17 miles on Saturday but this was pathetic. Oh where oh where has my swimming fitness gone. Oh where oh where could it be?!!!!

Strength

• 50m

Stability Circuit. Core and Total Body. Plus some foam rolling madness.

Run

• 2h 05m 58s
• 17.00 miles
• 07m 24s /Mi

Long run with hill repeats and a tempo three miler to boot.

Run

• 29m 03s
• 3.50 miles
• 08m 18s /Mi

Super slow recovery. Getting ready for long run Sat.

Run

• 1h 15m 36s
• 10.50 miles
• 07m 12s /Mi

Trail run with Coach Domantay and the rep from Fuel Belt. Beautiful day. I warmed up with 1.5 and cooled down with the same. The 7.5 in betweeen was all trails. Don't do enough trail running. Need more of that. Good chi.