Run

• 42m 12s
• 4.00 miles
• 10m 33s /Mi

treadmill; still raining...hard

didn't get through all of the 2nd Z4 before I hit 2 miles.

due to a Garmin glitch I lost the first .20 miles/2.5 minutes (manually corrected above)

Run - 4 miles

W/U- 1 mile in zones 1 and 2

Cruise intervals:
• 10 min in zone 4
• 2:30 min in zone 2 (lower HR- OK if in zone 3 or upper zone 2)
• 8 min zone 4
• 2:00 min zone 2 (lower HR- OK if in zone 3 and upper zone 2)
-Go until you hit 2 miles. You will may not make it the full 2:00 mins after the 8 in interval. That is fine.

C/D- 1 mile in zones 1 and 2

Swim

• 33m 30s
• 1968.50 yards
• 01m 42s /100 yards

warmup:
200 swim/100 kick/100 pull: 8:01

6x150 moderate: 2:47/2:50/2:50/2:48/2:49/2:53

16x25 on :40 - alternate fast and easy: didn't record each, but the fast's were averaging about :23 and the easy's :28

100cd: 1:55

Bike

• 1h 30m 20s
• 27.78 miles
• 18.45 Mi/hr

Wanted to ride outside after my fitting, but the weather was way too wet. wasn't really into it, but got it done; hit the intervals at 21+mph...felt good, but with a max HR of only 98, does it really count as a workout?

Bike – 1.5 hours
Intervals:
15 minute warm up, 12-14 mph

Repeat 12 times, 1 hour
• 3 mins hard 21-23 mph
• 2 mins easy, 14-16 mph

15 minute cool down, 12-14 mph

Run

• 22m 52s
• 2.00 miles
• 11m 25s /Mi

ran on the treadmill at the pool; blew my HR when I got hassled by an old dude bc I'd gone beyond 20 minutes. What an azz! Guess I won't run here anymore!

Swim

• 34m 08s
• 1968.50 yards
• 01m 44s /100 yards

swim after treadmill run

warmup:
100 swim/100 pull/100 kick: 6:06

4x300 fast: 5:42/5:46/5:43/5:39
4x50 fast: :50/:50/:50/:50

100 cool down: 1:54

Run

• 46m 18s
• 4.04 miles
• 11m 27s /Mi

tried a different hill today, somewhat less steep than last time, but longer

Run 4 miles
Hill Repeats

Warm-up for 1 mile within zones 1 and 2.

Then find a hill you can run up (at a fast pace!) for 30-45 seconds. Walk back down the hill for recovery. Repeat until you reach 2 miles.

Cool down for 1 mile in zones 1 and 2

Sport

• Core Training
• 20m

Bike

• 2h 02m 13s
• 33.56 miles
• 16.47 Mi/hr

took this as easily as I could, though probably more like a 5/6 rather than a 4/5. Felt pretty pooped towards the end.

avg cadence: 90

Lap 1: 17.3mph, avg HR: 122
Lap 2: 16.7mph, avg HR: 133
Lap 3: 15.6mph, avg HR: 132
Lap 4: 17.6mph, avg HR: 125
Lap 5: 16.3mph, avg HR: 120
Lap 6: 15.7mph, avg HR: 123
Lap 7: 16.4mph, avg HR: 131

Run

• 36m 24s
• 3.01 miles
• 12m 05s /Mi

supposed to be a Z1/Z2 run, but my HR just won't do that after a ride unless I walk pretty much the whole thing. Finally gave up and let it go into Z3. This wasn't pretty...or fun :(

Run

• 58m 48s
• 5.03 miles
• 11m 41s /Mi

target: zone 1&2

not my best run

will do my core work on Monday

Sport

• Stretching
• 10m