Run
  • 22m 30s
  • 2.50 miles
  • 09m /Mi

Treadmill Run...
I immediately felt my left calf from the beginning. It started tight so I slowed down and it would not loosen up so I stopped and foam rolled fir 20 minutes. I have not foam roller for a while so it really hurt.

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

Indoor Brick Session...
Tried holding high RPM on the bike around 90-100 rpm at a lower gear setting. I had to sit up quite a bit. I really could not get in the aero position. I need to lose the gut and work my back into things again. Overall I am happy that I was able to put an hour in.

Run
  • 15m 53s
  • 2.00 miles
  • 07m 56s /Mi

After the bike I did the first quarter in 90 seconds and then settled into a pace. I want to train myself to get use to sprinting out at the beginning of a race and getting out of the fray then running in O2 debt. Doing this cost me in total mileage but I think it will help simulate the race environment.

Swim
  • 1h 00m
  • 2000.00 yards
  • 03m /100 yards

Swam at Cams swim practice. I was quite out of shape and did sets of 150 and 100 only. I also required rest in between each of my sets. Arms were in particularly sore afterwards.

Run
  • 39m 18s
  • 5.00 miles
  • 07m 51s /Mi

Treadmill Run...
Pretty happy with this run. I intended to put 45 minutes under 8/min mile pace. I started to feel myself fall off pace so at 4.75 I ran the last quarter all out. I am going to do a little distance once this week and then just speed the rest of the week. On Friday I am hoping to do a 5k time trial in hopes of getting under 20:30.

Run
  • 20m
  • 2.50 miles
  • 08m /Mi

Treadmill Run...
Just a progressive quickie run. Left calf was starting to feel a little tight towards the end.

Brian McCasey's Training Log


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