Swim

• 45m
• 2800.00 yards
• -----

Lunch - McDaniels

w/u: 300S, 300P

Drill: 4x100 w/fins (25K, 50D, 25S)

MS:
10x100 on 1:40 (1:25-1:30)
5x100 on 2:00 (1:21-1:23)

c/d: 300P

Bike

• 1h 44m
• 33.80 miles
• 19.50 Mi/hr

Bike home from work. Brutal 15-20mph headwind pretty much the entire way home.

supposed to meet up with Jim but I was late and we missed each other.

Swim

• 48m
• 2952.76 yards
• -----

AM - Y - Masters

w/u: 300S, 100K, 300P

MS:
600P
100 easy
500 (1st 5-6 strokes of each 25 was a sprint, the rest cruise)
300 mod (odds free, evens non-free)
3x100 hard on 2:00 (~1:35ish)

c/d: 200

Bike

• 1h 08m 30s
• 23.00 miles
• 20.15 Mi/hr

Lunch

Manchester/Bachman valley route. Not feeling great today.

Bike

• 1h 00m
• -----
• -----

AM - Trainer

20 min w/u
2x15 (10 min @85-90% FT, 5 min @105% FT) - 5 min easy between
short c/d

Run

• 33m
• 4.10 miles
• -----

Easy run. McDaniels track for 2.5 miles. approximate distance.

Swim

• 40m
• 2296.59 yards
• -----

AM - Y - Masters

w/u: 400S, 300P

MS:
200
8x50 build
4x100 bilateral
2x200 mod

Some dry land exercises.

Run

• 42m 45s
• 5.50 miles
• 07m 46s /Mi

Easy run at lunch. SF neighborhood.

No pain in the achilles. Just mildly tight at times.

Bike

• 2h 44m
• 52.00 miles
• 19.02 Mi/hr

Windy ride into the mountains. Mt. Hope, Gum Springs Rd, Iron Springs Rd. (all short but relatively steep climbs)

Iron springs Rd is about 8-9% for a mile with some spots well over 10%.

Swim

• 40m
• 2569.99 yards
• -----

AM - Y

2350 meters

w/u: 200S, 200P

Drill: 6x100 w/fins (25K, 50D, 25 build)

MS:
300S
ladder (25, 50, 75, 100, 125, 150, 150, 125, 100, 75, 50, 25) - short rest between intervals
-All free on the way up the ladder, some mixed stroke, IM and kick on the way back down

Bike

• 1h 00m
• 20.40 miles
• -----

Lunch ride

Windy. 15-20mph.

3x5min hard with 4 min recovery. the rest moderate to easy. Did the intervals around the office park on 97.