Run

• 1h 00m
• 6.50 miles
• -----

10 min wu
5 times through sprint set

Swim

• 1h 00m
• 3300.00 yards
• -----

400
10 X 100 free @ 1:30
6 X 100 kick with fins
6 X 100 pull
6 X 50 drill
300 free
100 cd

Sport #1

• Athletics
• 20m

strength & stabilization

Sport #2

• Stairmaster
• 15m

strength & stabilization

Happy Valentine's Day. 

Run

• 2h 24m 54s
• 16.00 miles
• 09m 03s /Mi

Easy pace long run on roads around my house. Struggled keeping HR in Z1. Average HR was 145. Legs felt great, but HR was too high. It was cold and windy, but it felt great to be outside.

Bike

• 3h 04m 21s
• 50.00 miles
• 16.27 Mi/hr

trainer

Swim

• 48m
• 2800.00 yards
• -----

300 swim
300 pull
100 kick
2 times:
- 2 X 50 single arm drill
- 50 free
- 2 X 50 catch up drill
- 50 free
- 2 X 50 fist drill
- 50 free
4 X 50 free
400 free
300 free
200 free
100 cd

Strength

• 35m

Sport

• Stairmaster
• 15m

Bike

• 1h 30m
• 24.45 miles
• 16.30 Mi/hr

trainer

Run

• 30m
• 1.88 miles
• -----

treadmill - backwards

A visit to BikeWise bike shop in Oxford, Ohio this evening.  Doug (owner) is fantastic!  I have been working with him for a while and I will have a new bike in 4-6 weeks.  Trek Speed Concept 9.9.    Custom colors.  Solid black with lime green logo.  I am going to look fast!

Run

• 1h 00m
• 7.90 miles
• 07m 35s /Mi

treadmill
10 min wu
45 min - Z3 run
5 min cd

Swim

• 1h 00m
• 3400.00 yards
• -----

200 wu
100 kick
500 free
500 pull
10 X 50 free
10 X 100 (odd IM, even free)
200 free
200 pull
200 cd

Bike

• 1h 00m
• 16.42 miles
• 16.42 Mi/hr

trainer - cadence focus

Run

• 35m
• 4.14 miles
• 08m 26s /Mi

treadmill

Swim

• 52m
• 3200.00 yards
• -----

200 wu
3 X (400 free, 100 pull, 200 free, 100 pull)
4 X 100 IM
200 cd

Strength

• 1h 00m

upper & lower body

Sport

• Stairmaster
• 15m

Lots of sleep last night.  Feeling much better today.  Trainer ride this morning.  Strength, short run, and swim are all on the schedule for today after work.  Coach was right - training volume is picking up.  I guess I didn't need to be worried about this.