Run

• 1h 20m
• 8.80 miles
• 09m 05s /Mi

Long Run

What a beautiful day for a run. Ran an out and back on Teel. Ran at long run pace. Felt great during the whole run. During the last 20 minutes I had some great 'flow' going.

Sport

• Stretching
• 10m

• Health data: Hours slept: 8

Run

• 45m
• 4.25 miles
• -----

Speedwork

3x1600@7:30 RI400

I was supposed to run these at a 7:30 pace. But my GPS wasn't working and I ended up running too fast.

1, 7:00, 156
2, 7:13, 157
3, 7:08, 161

And now my lower back is sore from the hard running. I should have run shorter intervals. Chiropractor tomorrow.

Run

• 30m
• 3.20 miles
• 09m 22s /Mi

Endurance

Easy e-pace run. Great morning for a run. Cool, clear and no wind. Awesome.

Swim

• 55m
• 2100.00 meters
• -----

WU
300
5x50 25 fist drill, 25 swim

Main Set
5x50 10"RI ladder easy, mod, hard
5x50 10"RI alt hard, easy
5x50@1:00 hard
4x150 RI-10 pushups + 10 situps on the deck

CD
200

Strength

• 10m

Abs and Core

Sport

• Stretching
• 10m