Swim

• 1h 10m
• 3000.00 meters
• -----

400 ch
4x75 breath 3, 5, 7
2x{
250 kick (did some IM kicking)
250 pull with paddles
500 as
100 drill
150 l/s/t
150 descend 50's
100 l/s/t}
50 back

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

Run #1

• 29m 19s
• 6.00 kms
• 04m 53s /KM

Track practice - easy run

Run #2

• 22m 55s
• 4.60 kms
• 04m 59s /KM

Just some extra miles.

• Calories: 2877 From fat:997.35 (111.43g, 34.67%), From Carbs:1612.69 (405.41g, 56.05%), Protein:266.96 (67.11g, 9.28%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Run

• 46m 36s
• 10.20 kms
• 04m 34s /KM

Running with Scotia

• Calories: 2874 From fat:791.84 (88.57g, 27.55%), From Carbs:1674.21 (421.35g, 58.25%), Protein:407.94 (102.67g, 14.19%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Run #1

• 26m 27s
• 5.20 kms
• 05m 05s /KM

Easy morning run; have an easy afternoon run with the track team so just trying to get some decent km's between the two.

Run #2

• 23m 15s
• 5.10 kms
• 04m 33s /KM

Track team; easy run today. I went out about five minutes after the first group left; goal was to run up to the front before they turned. Caught the front group easily before they turned and then ran a little easier coming back.

Bike

• 40m 06s
• 23.27 kms
• -----

Trainer
10' wu
10x15" sprint 45" spin
15x30" @ vo2max speed, 30" spin
3' cd

• Calories: 2542 From fat:783.66 (85.58g, 30.83%), From Carbs:1466.04 (360.2g, 57.67%), Protein:292.3 (71.82g, 11.5%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Swim

• 1h 15m
• 3000.00 meters
• -----

300 ch
300 drill free
4x75 breathing
8x50 on 1:15
4x100 on 2:30
2x200 on 5:00
400 on 10:00
Goal was to hold 50 pace throughout; not quite on the 400.
50's around 46"
100's around 1:33
200's at 3:10
400 at 6:35
250 ch

Run

• 38m 06s
• 8.30 kms
• 04m 35s /KM

Just running
Out - 19:07
Back - 18:59

• Calories: 2687 From fat:892.77 (91.48g, 33.23%), From Carbs:1494.01 (344.43g, 55.6%), Protein:300.22 (69.21g, 11.17%)
• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Run

• 23m 55s
• 5.00 kms
• 04m 46s /KM

Just running; lots of slush...not a bad pace though.

Sport

• Snow Shoveling
• 20m

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 2

Run

• 29m 25s
• 5.80 kms
• 05m 04s /KM

Easy run; long day of packing and cleaning, just getting out.

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