Run

• 1h 18m
• 8.00 miles
• 09m 45s /Mi

super slow and easy.

Swim

• 1h 00m
• 1600.00 yards
• 03m 45s /100 yards

300 easy
300mTT (5:46.PR!)
300 easy
300TT (5:54 would have been pr!)
2x100, 2x50, 100. No drills. just swam.

Strength

• 1h 00m

530 class. good foam rolling. poor time management.
Wod 1: 21 15 9 of dl @ 185 and ring dips: 6:08
Wod 2: death by pullups by 2: 16.
Back, achilles and left ankle improved today. We will see how the back holds up when I get in the pool.

• Health data: Sick: 2

Bike

• 1h 00m
• 20.00 miles
• -----

spin class endurance. Used HR to start at 75% of max and then add 5bpm every 5 min. Got up to 165 then came down the ladder a bit faster then we went up.

• Health data: Sick: 4

Run

• 1h 00m
• 3.50 miles
• -----

track session. the scariest workout of the week.
Main set was 3 rnds of 400M on, 100M walk, 300/100, 200/100 100.
Really thought that I was dying. By round 3 I was ready to be done. Very surprised to see that my 400's came in at exactly the same time 1:26. Which means the endurance is coming back a little.
Got ice on my achilles and ibuprophen right after and feel prett good a few hrs later.

Strength

• 1h 00m

10 rnds of tabata squats - 16 per round each time.
15 min amrap 10 muscle jerks 15 ohsq 8 burpees @ 75 lbs 3 rnds 26 reps.
I really need to wear my hrm to class one day. I know I was in the 180's.

• Health data: Sick: 3

Strength

• 1h 00m

heavy dynamic squats up to 205.
20min for reps 75lbs g2o with 400m run each time you put thebar down 4 rnds max
64 reps

• Health data: Sick: 4