Swim

• 1h 00m
• 2350.00 meters
• 02m 33s /100 meters

Zero kicking this morning. Lots of pulling sets. Breath every 3, 5, 7, 9. No pull bouy, no fins, no push off wall, NO KICKING, ankles crossed 8x100. that's tough!
still, i finished feeling strong at the end. solid swim.

Strength

• 25m

Abs with medicine ball tonight.

Bike

• 30m
• -----
• -----

Brick after the run.
this was just an easy 30min spin in the small ring, though. all z1.

Run

• 37m 36s
• 4.92 miles
• 07m 36s /Mi

Maura, would I disappoint you?! NEVER

1mi warmup
3x1200 at z3, z3, and z4 with 400 rest in between

it was snowing like crazy, of course. but the plows in the neighborhood did a pretty good job of keeping the roads in decent condition. they were sloppy, and had some tracks, but that was okay.

Swim

• 1h 38m
• 4400.00 meters
• 02m 13s /100 meters

WHEW! That was epic. Longest swim I've ever done. Coach said I was ready for it.
w/u - 100,200,300
m/s - 3x400IM, 500 swim, 600 w/fins, 500 pull, 400 sight, 300 swim, 200,
c/d - 100 backstroke

I can't believe I knocked out 4400 yards this morning. that's my longest swim by at least 1000yds! i had to make a deal with the devil involving the use of my triceps and lats to do his bidding at a time yet-to-be determined, but i think it'll be worth it. it was a good swim.

Swim

• 45m
• 1800.00 meters
• 02m 30s /100 meters

Before Run. 500 mix w/u. Then all drills. 100 c/d.

Run

• 45m
• 5.42 miles
• 08m 18s /Mi

Cruising around the neighborhoods by the gym. Hip flexors a little sore.

Bike

• 1h 37m
• 25.80 miles
• 15.96 Mi/hr

Pretty easy z1- z2 ride. Time includes about 6:30 of waiting at lights, etc. It sucks to have those breaks in the workout when I'm aiming for 90 solid minutes. BUt that's okay, I make up for it. It was good to get out on the road again and get the feel for my tri bike. LOTS more traffic than usual with hiway 40 being shut down. that part sucked. i imagine it'll be even worse during the summer.

Did close to 2000ft of climbing, but kept the gearing very easy. Gotta train like I plan to race now. No more powering up hills and trashing the legs like I'm doing sprint tris.

Bike

• 1h 00m
• -----
• -----

Hadn't been on the bike in a full week, and I could tell. It was a little awkward at first, and I had a hard time getting the HR up much. That's partly because this has been such a restful week. I'm finding it much easier to push bigger gears at higher rpms while maintaining Z1-Z2. I guess that's what recovery week is for!
Did 10x 15sec spin-ups to 110rpm every 3minutes, generating good leg speed without any bounce.