Bike

• 2h 00m
• 32.65 miles
• 16.33 Mi/hr

morning trainer ride

Run

• 35m
• 3.74 miles
• -----

actual run time - sprint work - treadmill

Swim

• 48m
• 2500.00 yards
• -----

300 wu
8 X 50 (25 drill, 25 swim)
4 X 250 IM (25 fly, 50 back, 75 breast, 100free)
6 X 100
200 cd

Sport

• Elliptical Training
• 15m

Still dealing with some shin pain. Getting better, but not 100% gone.

Bike

• 1h 00m
• 15.91 miles
• 15.91 Mi/hr

trainer - drills

Run

• 30m
• 3.52 miles
• 08m 31s /Mi

treadmill

Swim

• 1h 57m
• 6000.00 yards
• -----

1000 pre-practice
4000 masters practice
1000 post practice


A really good swim with Todd at YMCA masters practice.

Strength

• 30m

Bike

• 35m
• 9.53 miles
• 16.34 Mi/hr

trainer - after run - spinning out legs

Run

• 3h 03m 24s
• 20.05 miles
• 09m 09s /Mi

Group run at Miami Whitewater Park. Cold! I dropped back the last half of the run. The up and down weather is really messing with my asthma. My legs were feeling good, but breathing was an issue.

Run

• 31m 01s
• 3.58 miles
• 08m 39s /Mi

brick run - frozen feet.

Bike

• 3h 43m
• 61.00 miles
• 16.41 Mi/hr

COLD - 28 degrees with a wind chill in the teens. Crazy!!! Ride around CC area. I never want to ride in weather this cold again. Frozen hands and feet.

Bike

• 1h 30m
• 24.23 miles
• 16.15 Mi/hr

trainer - cadence work

Swim

• 1h 00m
• 3500.00 yards
• -----

400 (swim, drill, swim, drill)
6 X 50 kick on back
6 X 50 free @ :45
4 (6 X 100) @ 1:30 with 30 sec rest between each of the 4 sets
100 cd

Strength

• 1h 00m

Sport

• Stairmaster
• 10m

before strength

Run

• 1h 00m
• 6.02 miles
• 09m 58s /Mi

treadmill - interval work. not feeling great. asthma crappy. crazy weather change. Did some running, jogging, and walking.

Swim

• 45m
• 2500.00 yards
• -----

500 SKIPS
300 swim
6 X 100 pull
4 (4 X 50) (50 kick, 50 drill, 50 kick in back, 50 drill)
300 cd

Strength

• 1h 00m

Sport

• Stairmaster
• 10m

before strength