Swim

• 1h 05m
• 2100.00 meters
• -----

OWS @ Shadow Cliff: est. distance.

Run

• 1h 20m
• 8.48 miles
• 09m 25s /Mi

Decent run; legs felt fine, although my allergies are killing me. It felt like I could only get about half the oxygen I normally can get into my lungs.

Bike

• 30m
• 7.65 miles
• 15.30 Mi/hr

Trainer: (recovery) easy spin in the small chain ring.

Swim

• 1h 09m
• 2600.00 meters
• -----

Swim Endurance
Endurance
70
2900
WU: 300
MS:
4x200 pull with 30" rest (4:41/4:30/4:44/4:40)
8x100 with 15" rest
(2:04/2:06/2:09/2:09/2:12/2:07/2:10/2:12)
100 kick
6x100 on 10" rest
(2:05/2:05/2:06/2:12/2:10/2:30). Last 100m was just an easy 4x25m.

Trying to start logging more info about my workouts. Swam at the YMCA today, which is an indoor pool, as my regular pool at Equinox is being remodeled. I have become spoiled swimming outdoors. The Y's water temp is too warm for my taste, and I much prefer breathing in outside air to breathing in the humid chlorine saturated air inside the pool. Anyway, I could swear this pool was very slow. That probably sounds crazy, but at times it felt like I was swimming in place. Now, today I did struggle with allergies, and it took me about 1500 meters to go beyond that feeling of suffocation, and on a few laps I had to breathe on every 2nd stroke. I forgot to take my hand written workout with me to the pool and so I did this one from memory. So, my rest intervals were shorter on the first 8x100, and longer RI's on the last 6x100.

Run

• 1h 01m
• 6.58 miles
• 09m 16s /Mi

60' run: 5x5" at LT with 3' RI. About 90" into the fourth interval my calf started cramping, so I walked briefly and then ran slowly to finish the interval; the cramp went away. Still working on getting this hamstring injury to go away, so I didn't push this w/o as hard as I could have. Continue to perform p/t exercises on the hamstring, and it is feeling better, but hill work does not agree with me right now. Unfortunately, there is no place to train around here that's flat, unless I train at the track, but that's just a little too boring.

Strength

• 30m

p/t exercises

Run

• 45m
• 4.98 miles
• 09m 02s /Mi

easy z1-z2 run on flat course

Bike

• 1h 20m
• 23.20 miles
• 17.40 Mi/hr

Trainer: 3x10' @ 65-70 RPM

Swim

• 54m
• 2000.00 meters
• -----

Swim: Speed
60
2000
WU: 300 & 6x50 on 10" rest.
MS: 12x100 w/ 20" rest.
CD: 200

Strength

• 20m

physical therapy exercises