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

Swim

• 1h 15m
• 2750.00 meters
• -----

600 choice
8x25 spring on 1'
3x{
4x100 on 2:30 as
75 drill/25 mod
50 drill/50 mod
25 drill/75 build
100 effort}
400 cd

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

Run

• 28m 24s
• 6.10 kms
• 04m 39s /KM

Just running

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

Run

• 32m 13s
• 7.40 kms
• 04m 21s /KM

Feeling good tonight; smooth throughout.
Out - 16:11
Back - 16:01

Swim

• 1h 00m
• 1800.00 meters
• -----

500 ch
3x{ fr, bk, fr
200 as
50 kick
50 12 second drill
50 swim ch
50 swim}
2x{
4x50 on 1:30 as
1st drill
2-4 descend}
300 fartlek

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

Run

• 30m 37s
• 6.40 kms
• 04m 47s /KM

Just running

• Calories: 1634 From fat:612.71 (68.76g, 37.5%), From Carbs:791.23 (199.79g, 48.42%), Protein:230.05 (58.09g, 14.08%)
• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3