Bike

• 1h 45m
• 33.20 miles
• 18.90 Mi/hr

Easy bike back to work via Union Bridge/New Windsor

Run

• 32m
• 4.00 miles
• -----

Easy run right after bike around RH park. Approximate distance.

Swim

• 37m
• 2200.00 yards
• -----

Lunch - McDaniel

w/u: 300
Drills: 500 w/fins (alt kick, drill by 50)

MS:
200P
10x100 on 1:45 (1:32-1:35) last in 1:25

c/d: 200

100s were at steady effort but not hard. Not the fastest 100s but I think that's good enough considering the effort and the workout this morning.

Run

• 24m
• 3.20 miles
• 07m 30s /Mi

Run from RH to pool and back again with a swim in between.

Hey, I just noticed it's exactly 1.6 miles between work and the pool. I did a couple of 1.6ers.

Swim

• 24m 30s
• 1500.00 yards
• 01m 37s /100 yards

In between runs.

3x500 easy but steady (8:10, 8:11, 8:09)

Bike

• 1h 07m 20s
• 24.60 miles
• 21.92 Mi/hr

Bike home from work. Winds were not all that friendly.

Swim

• 45m
• 2734.03 yards
• -----

AM - Y

w/u: 500

(200K, 200P/PD)

MS: (50, 100, 150, 200, 250, 200, 150, 100, 50) 10-20 sec rest (21:57)

c/d: 200P/PD, 150S

Run

• 44m 58s
• 6.20 miles
• 07m 15s /Mi

Barlow/Mason Dixon 10K route.

Easy run. Pace was faster than it felt.

Run

• 57m 13s
• 8.30 miles
• 06m 53s /Mi

Tempo run on track @ 10K pace

2.15 mile warm-up to track
4 miles tempo run on track (24:35) 6:09 pace
2.15 mile easy jog back to work

1600 splits - 6:06, 6:08, 6:08, 6:02

A very good tempo run for me. Could have kept going. The weather was absolutely perfect for running which probably helped.

Swim

• 40m
• 2405.95 yards
• -----

AM - Y

w/u: 500
Drills: 4x150 (kick, drill, swim by 50)

MS:
3x100 descending
200P/PD
3x100 descending
200P/PD

cd: 100

Bike

• 1h 02m
• 20.00 miles
• 19.35 Mi/hr

Nice ride on some new roads between Westminster, Hampstead and Manchester. Windy and cool.

Run

• 32m
• 4.00 miles
• -----

Recovery jog on treadmill

Bike

• 4h 01m
• 80.70 miles
• 20.10 Mi/hr

From home to Westminster using back roads. Westminster-Manchester-Jefferson-Hanover-Littlestown-Home.

Rode with Matt from Westminster to Jefferson. Actually felt better as the ride progress and finished with 25 miles into the wind but feeling strong.