Bike

• 1h 00m
• 16.00 miles
• 16.00 Mi/hr

FT Session

64?F
Ergomo Pro/Spin
Tough ride. The new power wattages are much harder. I will certainly struggle with the longer session, but they will get easier. Made my min wattages for my sets but it was a struggle. Cold better today, beginning to break up and get rid of a nice colorful phlem. Yummy!! :)

Run

• 35m 15s
• 4.10 miles
• 08m 36s /Mi

Easy Run

Garmin Forerunner 205/305
Good run, was going way to fast but couldn't slow down. Was concentrating on some of the tips I got this weekend and just seemed to cruise. Really cocnetrated on getting my hips forward and my "kick".

Swim

• 49m 36s
• 3000.00 yards
• 01m 39s /100 yards

WU:300EZ, 200IM
TR: 4x50 drill/swim,
MS: 4x500 1-2S, 3M, 4H - R:25
CD: 300E

OK swim. THink I was trying to concentrate on to many things and I am still not 100%. Really concentrated on High elbows and breaking my elbow in the catch.

Times:
WU: 4.35,4.07
TR: 0.56,0.59,1.02,0.56
MS: 8.02,8.14,7.54,7.37
CD: 5.09

• Health data: Sick: 3

• Health data: Sick: 4

• Health data: Sick: 3

• Health data: Sick: 4

Bike

• 51m 25s
• 13.87 miles
• 16.19 Mi/hr

FT session.

Not a good ride. Long day / late night yesterday w/ a night meeting and with stress and a 11pm return home time just didn't add up to a good FT session today. I realize how important a good night sleep makes to a training session. However, I am proud of myself by being able to step back and bag the last interval instead of pushing it out and blitzing myself. Will concentrate on recovery for the day and get back at it for an afternoon swim and everything tomorrow. :)

• Health data: Sick: 4