Bike

• 55m 04s
• 14.27 miles
• 15.54 Mi/hr

rollers

lost count and did 5 spinups; cut the cooldown short.

5 min easy
20 min steady
5 min easy

spinups x4
1 min 100-120 cadence
4 min easy

10 min cooldown

Swim

• 52m 51s
• 2734.03 yards
• 01m 55s /100 yards

Warm- up: 300 swim: 5:56

500 - Free - Go straight into the 100 backstroke. Do this for the rest of the sets.
100 - Backstroke - This can be done slowly. It is being used as active recovery. Take a :15 RI after the 100 backstroke.
10:06/2:42 (b/s with fins)

400 - free
100 - any stroke - This can be done slowly. It is being used as active recovery. Take a :15 RI.
7:58/2:02 pull

300 - free
100 - back stroke- This can be done slowly. It is being used as active recovery. Take a :15 RI.
6:09/2:50 (b/s with fins) - lost track of my laps during the free and stopped for a moment to look at my watch

200 - free
100- 50 kick 50 backstroke- This can be done slowly. It is being used as active recovery. Take a :15 RI
3:58/2:36 (kick, b/s with fins)

100 - free
100 - 50 kick and 50 backstroke- This can be done slowly. It is being used as active recovery. Take a :15 RI.
1:56/2:33 (kick, b/s with fins)

50 - free
50 - back stroke- This can be done slowly. It is being used as active recovery. Take a :15 RI.
0:52/1:14 (b/s with fins)

Cool down- 100 swim: 1:58

Bike

• 53m 36s
• 14.04 miles
• 15.72 Mi/hr

roller session

lost the desire to finish out the hour :(

Swim

• 51m 34s
• 2734.03 yards
• 01m 53s /100 yards

got to the pool early, only to find that I didn't have my goggles/cap/earplugs; had to go back home to get them. so much for getting an early start :(

surprisingly grueling workout

Warmup -- 4x thru this pattern, this is swam continuously no rest.
25 fast
25 easy
50 fast
25 easy
75 fast
25 easy
After each set, feel free to rest as much as you want.
4:09/4:20/4:18/4:18

Main Set
6x225 - :10 RI. Try to keep a moderate pace for each one and stay around the same time for each one.
4:29/4:31/4:33/4:31/4:35/4:30

Cool down 250. Do 50 back, 50 free, 50 breast stroke, 50 back, 50 breast stroke
(only did back once bc I can't do it while sharing lane; 50 back took 2:00!)
7:26

Run

• 45m 55s
• 5.06 miles
• 09m 04s /Mi

a good race! I could have gone faster (and come in under 45:00) but it was more important to me to finish uninjured. I had a race plan and stayed close to it, not pushing too hard. Felt good the whole way and didn't feel like I was pushing my limits. Ran quite a bit faster than last year, at a slightly lower HR. Yeah, a good race :)

Sport

• Stretching
• 20m

Sport

• Yoga
• 45m

Yoga for Runners

Yoga, how I've missed you! How do I make the time to do you more?