Swim

• 57m 54s
• 3000.00 yards
• 01m 55s /100 yards

a pretty decent swim

12x25 Easy :10 RI:
28/30/30/29/30/30/29/30/28/30/29/29
6x50 Moderate :10 RI
56/57/57/57/56/58
4x75- 25 Easy, 25 Fast, 25 Moderate :10 RI
1:21/1:23/1:24/1:24
3x100 Moderate :10 RI
1:51/1:56/1:54

4x400 :15 RI
Start easy, then make each 400 faster.
7:58/7:58/7:49/7:33

Cool down- 200 easy: 3:56

Bike

• 1h 00m 16s
• 16.03 miles
• 15.95 Mi/hr

wasn't feeling quite right this morning, couldn't summon the intensity; switched Thursday's ride for today

Ride steady. Do not take it too easy, but don’t blow it out either

Run

• 27m 09s
• 3.05 miles
• 08m 54s /Mi

brick run

Push this run. Have fun with it. See what pace you can keep

Swim

• 53m 51s
• 2900.00 yards
• 01m 51s /100 yards

after starting the swim, I realized my watch doesn't store enough laps for me to record everything separately today, so started combining the easy/rest sets into one

W/U, 6x’s:
50 easy :10 RI
2 x 25 – 1st 25 right arm only. 2nd 25 left arm only :10 RI
50 build- slow to fast. :10 RI
56/1:11/53
58/1:13/53
57/1:10/51
57/2:03
2:55
55/2:15

Main Set
6 x 75 on 1:30; sprint:
1:12/1:16/1:18/1:18/1:19/1:20
4 x 25 easy :20 RI: 1:45

5 x 75 on 1:30; sprint:
1:13/1:18/1:20/1:21/1:20
3 x 25 easy :20 RI: 1:24

4 x 75 on 1:30; sprint:
1:14/1:19/1:20/1:22
after the 2nd, couldn't get myself started on 1:30 anymore
2 x 25 easy :20 RI: 57


3 x 75 on 1:30; sprint:
1:16/1:23/1:22
after the 2nd, couldn't get myself started on 1:30 anymore
1 x 25 easy :20 RI: 30

2 x 75 on 1:30; sprint:
1:15/1:24

10 x 25 easy choice on 20" rest for cool down
did these as 100/100/50:
1:57/1:58/1:00

Run

• 57m 10s
• 5.54 miles
• 10m 19s /Mi

started this run in the fog; I love that. settled into a nice pace with decent form

Swim

• 22m 36s
• 900.00 yards
• 02m 30s /100 yards

OWS at Gunpowder Falls State Park, Hammerman area

windy with tough swells and current. Very hard swimming into the swells; better going the other way, but between the current and the swells I felt like I was swimming sideways.

water was definitely cold, but not so bad; no gasp/OMG reaction.

Bike

• 1h 31m 24s
• 25.17 miles
• 16.52 Mi/hr

I was a little pressed for time so I skipped the warmup; after the ride I was so cold I didn't want to do a cooldown

hit this ride hard, posted my fastest time ever. wow, look at that cadence!

Bike

• 1h 00m 19s
• 15.16 miles
• 15.08 Mi/hr

Ride steady. Do not take it too easy, but don’t blow it out either

Run

• 29m
• 3.00 miles
• 09m 40s /Mi

• Mile 1: 10:30 mm pace
• Mile 2: 10:00 mm pace
• Mile 3: Sprint :30, walk :30