Run

• 1h 15m
• 9.00 miles
• 08m 18s /Mi

built pace from 8:40 on mi 1 to 8:00 on mi 9. 8:18 avg. Brooks pure. no socks. valero trailhead. 5:30am. 78 degrees.

Strength

• 1h 00m

Cf class 2x500m row. About 1:41 pace. Rowing is brutal.
Wod was g2o. Start at 95lbs and build each round. 10 2 minute rounds. I snatched up to about 120 then switched to clean and jerk till 165 which tied my pr. Failed 175. Should have gone back for 170. Instead I kept adding weight to see how much I could clean. I hit 175 and 185.

Bike

• 50m
• 17.00 miles
• 20.40 Mi/hr

intervals on spin bike. 15min warm up 12min hard 5 min recover then 3x4min hard 2 min recover then 5min hard.

Strength

• 1h 00m

long warm up then 2 wod's.
lifting. 4 nds of 1sp 3pp 5pj @ 95, 105, 115. failed after rep 2 of pj at 125.
10min amrap of 15 plyo pushups and 10 toes 2 bar. 168 reps.
Spin bike at lunch!

Run

• 34m
• 4.00 miles
• 08m 30s /Mi

inteval run. 15min warm up jog then 7rnds of 90sec on 60 sec recover. on's ranged between 6min and 730 depending on if I was going uphill or down. had a really great time.

Strength

• 1h 00m

after warmup the main wod was a partner wod with each partner doing all reps.
@ 95 lbs
50 back squats - did these without dropping thebar but it got slow.
40 cleans - broke these up in 10's or so
30 sumo deadlift high pulls - this is where I really slowed down. Cant figure this movement out.
20 snatches blew these out pretty quick
10 push presses done as 4 3 3. took us 19;01 but I wasthe slower ofthe two of us.

Swim

• 1h 00m
• 2187.23 yards
• 02m 44s /100 yards

6x100 TI drills
600m TT 12:37. PR!
%0 M splits: 54,1:00, 1:02, 103, 105, 104, 105, 105, 105, 105, 104, 100.
12x50 sighting drill
2x100 cdd focus on rotation

Strength

• 1h 20m

DL today. 5533211. got to 265. faield 275 3x. Had theweight count wrong. Thought I had done more. Demoralizing.
10min amrap of 5 pullups 10 burpees and 15 box jumps. 5 rounds.

Bike

• 2h 44m 25s
• 47.91 miles
• 17.48 Mi/hr

elevation gain 1650. longhorn 70.3 elevation gain is only 980. Please let that make a difference!!!!!!!

Run

• 26m 31s
• 3.00 miles
• 08m 50s /Mi

wow. this was hard. just think, only 10.1 to go!

Swim

• 40m
• 1749.78 yards
• 02m 17s /100 yards

did mile swim in lake to practice sighting without breast stroking. took a few float breaks. Need to do more of this. Also, need to warm up first. need to go pretty hard for a few minutes and then stop and let it sink in.