Strength

• 18m

3 reps:
Biceps curls x10 10#
Medicine ball v-up sit-ups x10 12.5#
Heel touches x15
Chair dips x10
Squats x15 with 10# DB
2 min rest

Sport

• Stretching
• 15m

Run

• 34m 10s
• 3.01 miles
• 11m 21s /Mi

went over HR a bit, but not like last week. unfortunately, left hip was tight and hurting again. I'm shut down for the rest of the week. Appt with my physical medicine doc on the 17th.

Swim

• 27m 21s
• 1640.42 yards
• 01m 39s /100 yards

Warm Up: 6x75 - 2 times: (:30 rest after 3, 75’s)
75 swim/75 kick/75 pull: 9:21
 
10x50’s: This set should be all out! You will get very little rest.
5 on the 1:10: 50.0/50.4/51.6/51.9/52.2
3 on the 1:05: 51.8/52.8/53.6
2 on the 1:00: 51.8/53.3
to be completely honest, on the 1:10 or 1:05 meant that I knew I didn't need to be all out to make the interval; 50sec 50's mean I'm getting almost 20sec rest. 1:05/1:00/0:55 would be far more challenging (did I say that out loud?!?)
 
4x100 – Try to keep the same pace for easy one. They don’t have to be fast, but try to make them a medium pace. 1:53/1:54/1:51/1:50
 
Cool down: 150 swim: 2:55

Bike

• 1h 33m 19s
• 22.49 miles
• 14.46 Mi/hr

coldest ride of the season so far; windier than expected, too. didn't have my "mad hill climbing skillz" today ;)

Run

• 1h 18m 13s
• 7.03 miles
• 11m 07s /Mi

did much better on the HR today; hips OK, too

Sport

• Stretching
• 15m

Strength

• 20m

3 reps:
Burpees x5
Biceps curls x10 10#
Medicine ball v-up sit-ups x10 12.5#
Chair dips x7
Pushups x 8/8/10 (on knees)
2 min rest

Run

• 38m 43s
• 3.50 miles
• 11m 03s /Mi

HR was a bit out of control; spent way too much time in Z3

Swim

• 22m 52s
• 1312.34 yards
• 01m 44s /100 yards

Warm up:
100 swim, 100 kick, 100 pull,
100 build: 8:19

100: 1:59
4x25 sprint: 22.6/24.0/22.7/24.0
100: 1:55
4x50 sprint: 49.7/52.0/51.3/51.6
50: 56.2
100: 1:53

150cd: 2:55

Bike

• 1h 00m 36s
• 17.10 miles
• 16.93 Mi/hr

rollers