Swim
  • 57m 53s
  • 3000.00 yards
  • 01m 56s /100 yards

WU (300)
6 x 50 Desc. EZ to Steady
. 1:00/1:03/1:01/0:57/0:57/0:55

MS (2400)
600 Pull or Swim (choice of swim equip.): Swim: 11:48
6 x 100 Race Pace R20: 1:49/1:52/1:51/1:53/1:52/1:52
400 Pull or Swim (choice of swim equip.): Swim: 7:45
4 x 100 Race Pace R10: 1:50/1:55/1:55/1:56
200 Pull or Swim (choice of swim equip.): Swim: 3:55
2 x 100 Race Pace R5: 1:51/1:55

CD (300)
300 EZ: 6:02

Bike
  • 50m 01s
  • 13.30 miles
  • 15.95 Mi/hr

Indoor Trainer or Outdoors
10' EZ to Steady Build warmup
15 x 1'ON + 1'OFF @40-50RPM Seated
10' EZ cooldown

Run
  • 21m 02s
  • 1.74 miles
  • 13m 39s /Mi

Started out with a 0.25mi walking warmup, then switched to an easy run (somehow the Garmin missed this run part) without pain or discomfort; this lasted for 0.2mi when the pain came back. I then did mostly walking with some short runs; had some discomfort, but not pain so much.

Will skip tomorrow's extra credit run and then see what Thursday brings

Swim
  • 56m 24s
  • 3000.00 yards
  • 01m 53s /100 yards

WU (200)
200 Mixed
. 100/2x50: 1:57/0:56/0:55

MS (2600)
4 x 200 Pull (PB) Strong R20: 3:41/3:44/3:38/3:41
200 EZ Recovery: 3:59
Full Rest
3 x 200 Pull (PB) Strong R20: 3:41/3:40/3:42
200 EZ Recovery: 3:58
Full Rest
2 x 200 Pull (PB) Strong R20: 3:40/3:40
200 EZ Recovery: 4:02
Full Rest
1 x 200 Pull (PB) Strong: 3:38

CD (200)
200 Mixed
. 100/2x50: 1:59/0:58/0:57

Bike
  • 2h 06m 01s
  • 36.85 miles
  • 17.55 Mi/hr

SS Intervals 2x20, 1hr
Big Gear Medium Grind 3x8, 1hr

Run
  • 01m 28s
  • 0.16 miles
  • 09m 12s /Mi

Leg pain outside of left leg; bagged run

Bike
  • 30m 01s
  • 7.98 miles
  • 15.95 Mi/hr

EZ spin

Run
  • 1h 41m 47s
  • 10.57 miles
  • 09m 38s /Mi

EZ

light misty rain

Leg pain outside left leg; ran through it and it went away

Swim
  • 57m 44s
  • 3000.00 yards
  • 01m 55s /100 yards

3000 pool swim less than 12 hours after 1800 OWS is not recommended

WU (400)
400 Mixed
. 3x100/2x50
. 1:53/1:51/1:49/0:55/0:55

MS (2400)
12 x 200 Fast/EZ by 100, R30"
All Swim
. 3:48/3:50/3:50/3:53/3:53/3:52/3:51/3:53/3:56/3:53/3:56/3:54

CD (200)
200 Mixed
. 100/2x50
. 2:00/0:58/0:59

Bike
  • 13m 17s
  • 3.01 miles
  • 13.60 Mi/hr

Ill-fated: overslept again and then my tire started rubbing on the frame. Decided to ditch it and just do the run.

Run
  • 30m 23s
  • 3.27 miles
  • 09m 17s /Mi

EZ out, fast back

Swim
  • 39m 11s
  • 1805.17 yards
  • 02m 10s /100 yards

First swim with the Roka full-sleeve wetsuit
something about the way the left sleeve was situated I could feel water sloshing around

HillSlugger's Training Log


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