Swim

• 45m
• 2624.67 yards
• -----

AM - Y

w/u: 300S, 300P

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

MS:
6x100 knock out set
600P/PD

c/d: 200

Bike

• 52m
• 18.00 miles
• 20.77 Mi/hr

Quick ride at lunch. Bachman valley loops.

2x15 with 5 min recovery. Really windy and chilly.

Run

• 41m 49s
• 5.38 miles
• 07m 46s /Mi

Easy run at lunch. SF run.

Swim

• 45m
• 2679.35 yards
• -----

AM - Y - Masters

2450 meters

w/u: 200S, 200P, 200S, 150K

MS:
4x(25 easy, 50 mod, 75 non-free, 100 easy/hard by 25) - 5s RI between each interval and 20s RI each of the 4 sets.
28x25 (mixed drills, breathing drills)

Bike

• 2h 30m
• 51.00 miles
• 20.40 Mi/hr

Off from work in the afternoon. Rode to Gettysburg bike shop to pick up a few things and then to Table Rock Rd, cut over to the east towards Bonneauville and back home.

First half was easy and I picked up the pace the second half of the ride. Rained a bit.

Bike

• 50m
• -----
• -----

Quick AM trainer.

3x5min

Swim

• 50m
• 3000.00 yards
• -----

Lunch - McDaniels

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

MS:
3x300 on 5:00 (4:30, 4:25, 4:23)
100K w/fins
3x200 on 3:30 (2:55, 2:53, 2:53)
100K w/fins
3x100 on 2:00 (1:23, 1:23, 1:20)

c/d: 200P

Swim

• 45m
• 2624.67 yards
• -----

AM - Y - Masters

2400 meters

w/u: 200S, 200P, 100K, 200S

MS:
4x200 (100D, 100 fast)
4x(3x50) (50K hard, 50S hard, 50S easy)
12x25 (alt 25 hard, 25 easy)

Run

• 42m 19s
• 5.38 miles
• 07m 52s /Mi

Easy run. SF route.

No achilles pain this morning. No pain running. Let's hope this continues.

Bike

• 2h 00m
• 43.80 miles
• 21.90 Mi/hr

Ride at my parents. Beautiful day out.

20 min w/u
3x20 @90-95% FT w/5 min easy between
30 min steady