Bike

• 4h 21m 07s
• 72.52 miles
• 16.66 Mi/hr

thought I should get a long ride in before I attempt my first century in a couple of weeks. I did not drink enough or take a rest stop b/c I needed to get home.

Swim

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

100 wu
400 drill
400TT 7:41. 27sec pr vs 11/11
3x100 on 2:20 send off
5x100 on 3:00 send off
4x50 on 2:00 send off
4x25 cd

• Health data: Sick: 3

Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

spin class. went as hard as I could.
Got a short nap before hand. I have gotten zero work done today.

Strength

• 1h 00m

tired today. lack of sleep tired I think and just dragged by a longerthan normal period between rest days. I think that I will sleep in tomorrow and swim at lunch rather than getting tothe 6am swim class. As much as I would like to get some instruction I thinkt that I need the sleep more.
Today was strength - did deadlifts. Built to 280. Main wod was tough and my heart was not really in it.
for time:
12 burpees
30 then 20 then 10 g2o with 45lb plate
9 burpees
30 20 10 kbs
6 burpees
30 20 10 kb cleans
22:00.
I was definatly red lining just not with enthusiasm.

• Health data: Fatigue: 2 Sick: 3

Swim

• 1h 00m
• 2187.23 yards
• -----

100M wu
400M drill
100 (1:51)10 sec, 200 20 sec(4:07), 300(6:12) 1min, 300 (6:12)1min, 200(4:01)1min, 100(1:51)1min
4x50 fast 1min rest 48,48,51,48
4x25 cd 1min rest
So I guess my time per 100 over a 400 is about 2:04.
Felt fatigued when I got in the pool put it didnt really slow me down. Good to know.

• Health data: Sick: 3

Bike

• 1h 00m
• 20.00 miles
• 20.00 Mi/hr

spin class

Strength

• 1h 00m

strength day 5531 bench with good form 135 165 185 235. 10lbs off of pr. weight felt heavy today. but I also paid more attention to keeping my back flat on the bench.
Main wod 8,7,6 to 1 and 18 - 11, 28, 21 of strict pullups, pushups and banded goodmornings.
The run yesterday has my achillies jacked again. another week of no running.

• Health data: Sick: 4

Run

• 42m
• 4.00 miles
• 10m 30s /Mi

still can't run. achillies still hurts.

Swim

• 20m
• 1000.00 yards
• 02m /100 yards

did a run, swim, run home from the pool today.

Bike

• 1h 44m
• 31.86 miles
• 18.40 Mi/hr

rode a bit on my own then with the group from brittons. on tri bike.

Strength

• 20m

Light, insufficient warm up and garage wod.
7min for reps
10 gto@95
20 Kbps
10 t2b

• Health data: Sick: 3