Run

• 40m 01s
• 8.80 kms
• 04m 33s /KM

Pacing - Tremor - Treadmill 1%
10' wu
3x1 mile @ 6:40/mile, 2'RI
4' cd

Sport #1

• Snow Shoveling
• 30m

Swim cords

Sport #2

• Swimming - Other
• 10m

Swim cords

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Run

• 33m 08s
• 7.10 kms
• 04m 40s /KM

Half mary pace - adistar
15' wu outside with the dog - was starting to rain so I did the next part of the workout inside
2 miles at half mary pace (6:49) - felt good throughout
1/2 mile cd

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Run

• 26m 18s
• 5.10 kms
• 05m 09s /KM

Easy run with the dog - Allegra

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Swim

• 1h 10m
• 2550.00 meters
• -----

50 6k1p
150 non-free
25 pull 25 scull
100 kick
6x75 as
50 fingertip 25 swim
37.5 free 37.5 back
25 headup 50 free
Main
4x100 on 2'
1' rest
4x100 on 2:15 as
25 back 75 free
1' rest
4x100 on 2:15 as
25 kick 75 free
3x100 on 2'
CD
50 free
50 breast

Run #1

• 15m 16s
• 2.80 kms
• 05m 27s /KM

Run from pool to work

Run #2

• 25m
• 5.10 kms
• 04m 54s /KM

Easy run this evening - Vindicator

Sport

• Running Drills
• 10m

A, B, C's

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Run

• 28m 40s
• 5.60 kms
• 05m 07s /KM

Easy run with the dog - lots of snow and ice...

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Swim

• 1h 00m
• 2350.00 meters
• -----

Didn't make the whole workout (a little short on the wu and missed some of the kick intervals)
4x150
1st 100 6k1p 50 kick on side
2nd 100 back 50 scull
3x150 kick as
2x25 build on 45"
100 fast on 3'
6x200 on 4' as
1st pull
2nd paddles
3rd 25 non-free 75 free
Cooldown
50 breast
50 back

Sport

• Swimming - Other
• 30m

Dryland

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 2

Run

• 45m 54s
• 10.10 kms
• 04m 32s /KM

Tempo - Treadmill 1% - Tremor
10' wu
30' tempo
6' cd

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3