Strength

• 30m

Core,stretching, roller

Bike

• 52m
• 17.40 miles
• -----

More of a tempo workout tonight keeping pace at 80-85% of FTP, one 5' interval at FTP about midway through to keep it real.

Run

• 52m
• 4.80 miles
• 10m 49s /Mi

Too cold, 28 so on the mill with Irene. Weekend warmer? want to get in an outside FTP test and maybe a 5k test, not really worried about vdot but hopeful I can pick up a few watts. Last week of OS, made it through and completed about 90% of workouts AND injury free for a change...YEA !!

wu 12'
3 X.5mi (3') Z4
remainder Z2

Bike

• 1h 10m
• 21.50 miles
• 18.43 Mi/hr

With weather being so fickle, decided to go back to last weeks schedule of evening workouts. Last week American Flyers, this week Rocky was on, is this a sign or just luck....luck I think

Wu 10' with three 30" spinups
3X15' (4) Z4
5' CD

Run

• 25m
• 2.47 miles
• 10m 07s /Mi

Quick trip EZ out back at Z2, legs felt ok after 5'.

Swim

• 50m
• 1700.00 yards
• -----

Gettin back in water, took it easy but toe cramps were bothersome.

200 wu
600 drills
8X100
100 CD

Run

• 1h 11m
• 7.10 miles
• 10m /Mi

Waited for sunup, nice to run in light of day and WARMER. Fixing up mancave, some pruning in yard, other errands before big game

wu 12' with three 30" strides
2 X.5 mi (3) Z4
1 X 1 mi (4) Z4
remaining Z 1-2

Bike

• 1h 20m
• 24.30 miles
• 18.23 Mi/hr

We lucked out overall I think, no snow, ice was minimal driving home last evening, still COLD but ok with that, dry roads this morning should get nice later. Watched VH1 hits, Tina Turner, she can still bring it on stage, dang.

Wu 12' with three 30" spinups Z4
5 X 2.5/2.5 @ 120%
remaining at 80%