Swim

• 1h 15m
• 3200.00 meters
• 02m 20s /100 meters

tough workout. no breath off the wall, descending sets, power sets. whew!

Swim

• 45m
• 1700.00 meters
• 02m 39s /100 meters

w/u - 500 mixed
m/s - 20-40x50 (drill/swim)
c/d - 100

Run

• 45m
• 5.25 miles
• 08m 34s /Mi

Left right from the gym after the swim this morning.
w/u - 15'
4x90" 5mi race pace followed by 3'30" recovery.

Bike

• 1h 40m
• -----
• -----

Strong ride. On paper, it looked easy. But on the bike, it was actually tough.
30 min w/u
5min 60rpm big ring
5 min 100rpm small ring
x6
10 min c/d

Swim

• 1h 00m
• 2700.00 meters
• 02m 13s /100 meters

w/u
breathing drills
m/s
4x500
c/d easy

Run

• 1h 15m
• 9.30 miles
• 08m 03s /Mi

30 min z1, 30min z2, 15min easy.
i flew. :)
here's the thing about this run: it was flat. I've been training on lots of rolling hills throughout my neck of the woods. so when i got out on this easy course, it was so sweet!
i spend the first 30 mins at an 8:35 pace, all in z1. the next 30 mins, I pushed the throttle a bit to get up into z2. it was almost difficult to stay there. i averaged a 7:35 pace for that 30 min stretch. the last 15 minutes were an easy cool-down, letting the HR drift back down into z1... again I maintained an easy 8:35 pace. that was quite simply my best run of this early season.

Swim

• 45m
• 1700.00 meters
• 02m 39s /100 meters

A little mixed warmup, then more drills and more drills and more drills. Easy stuff.

Bike

• 2h 30m
• -----
• -----

A doozy! Lots of big ring, hardest gear, out of saddle stuff. Rocked a few sprints at the end, per the plan. My quads are shot, but I feel like million bucks!

Run

• 40m
• 4.43 miles
• 09m 01s /Mi

Easy optional Z1 run. This is so easy now, it's almost criminal. It was brisk, but not cold this morning, and I felt really good.