Run

• 36m 46s
• 4.60 miles
• 08m /Mi

Recovery run

56 miles this week.

Run

• 2h 33m
• 20.00 miles
• 07m 39s /Mi

Orphanage/Hoffman Home 8 mile route - 1:01:20
followed by
Links 12 mile route - 1:31:40

Temps about 32 with some wind.

Swim

• 40m
• 2296.59 yards
• -----

AM - Y

W/U: 500
Drills: 10x50 (25 drill, 25 bilateral breathing)
200 paddles easy
200 pull
7x100 IM (various rest periods) used fins since this was my first IM set. Helps with fly.

Bike

• 30m
• -----
• -----

quick, easy spin at gym

Run

• 25m
• 3.00 miles
• -----

short recovery run after bike

Run

• 1h 33m 24s
• 13.00 miles
• 07m 11s /Mi

Links route + 1/2 chapel road extension

3 miles easy
3 miles MP (20:05) -> little fast
3 miles easy
3 miles MP (20:30ish)
1 mile easy

Run

• 48m 13s
• 6.00 miles
• 08m 02s /Mi

Lunch - Hospital loop

Recovery run

Swim

• 45m
• 2734.03 yards
• -----

AM - Y - Masters

W/U: 600
Drills: 10x50 (fly kick, bilateral breathing)

MS: 100 knock out set
100 on 2:00
100 on 1:55
100 on 1:50
100 on 1:45
100 on 1:40
100 on 1:35
100 on 1:30 --> fail
200 easy

50 knock out x 2
2x50 on 1:00
2x50 on 0:55
2x50 on 0:50
2x50 on 0:45
100 easy

Run

• 1h 11m 46s
• 10.25 miles
• 07m /Mi

Lunch - In snow, sleet and freezing rain.

10mi w/6 tempo

2 miles easy
10K tempo on track(39:47) - 6:24/mile
2 miles easy

Started off a little easier (~6:35 pace) and increased speed as I went. Felt pretty good from start to finish. I even PR'd for 10K which wasn't hard since I've never done an open 10K. very happy with the run considering my previous tempo runs have sucked.

Swim

• 50m
• 2952.76 yards
• -----

AM - Y - Masters

2700 meters

W/U: 550
Drills: 8x50 balance (4 kick, 4 swim)
MS: Broken 1650 (275, 250, 225....75, 50, 25) 5 sec rest (29:45, 28:55)
CD: 100

Bike

• 1h 05m
• 20.00 miles
• 18.46 Mi/hr

Lunch

Outside ride - Bachman valley - 20-25mph winds. Holy shit was it windy!

Strength

• 12m

100PU W3/D1 (15, 20, 20, 20, M40)
ab workout with Carolyn

starting week 3 over again.