Run

• 42m 04s
• 5.00 miles
• 08m 25s /Mi

9:30am
Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.

Swim

• 1h 03m 04s
• 2600.00 meters
• 02m 25s /100 meters

7:30am
Speed
Race Start Speed
60
2600
MS: 4x200 no warm up on :30 rest. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
CD: 100

Run

• 1h 36m 03s
• 10.75 miles
• 08m 55s /Mi

5:30am
Run Pacing
The Pyramid III
70
WU: 10'
MS: 1x1600, 4x400, 2x800, 1x1600, 2x800, 4x400, 1x1600 - 200 recovery on all. Every rep should be the same pace - no concern for speed.
CD: 10'

Swim

• 1h 01m 55s
• 2400.00 meters
• 02m 34s /100 meters

Noon
Endurance
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200

Strength

• 1h 00m

Full body workout with Gail

Sport

• Stretching
• 10m

Swim

• 47m 40s
• 1828.80 meters
• 02m 36s /100 meters

Pacing
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

I did this swim in the outside lap pool at LTF. I had a hell of a time swimming straight. I finally figured out that water coming off the water slide is what kept pushing me to one side of the lane.

Run

• 42m 16s
• 5.00 miles
• 08m 27s /Mi

Run Base
Endurance
40
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.

The top of my zone 2 is 150. I love being to run under 9 min miles at this HR because I feel like I could run all day when my HR stays under 150.