Bike

• 1h 48m
• 36.00 miles
• 20.00 Mi/hr

Ride to Matt's place for poker night. Windy and chilly.

Run

• 42m 18s
• 5.50 miles
• 07m 41s /Mi

Run to Chopticon and around the track a few times.

Run

• 37m 55s
• 5.00 miles
• 07m 34s /Mi

Run to Chopticon and back from my parents.

Bike

• 1h 00m
• -----
• -----

AM Trainer

15 min w/u
3x10 min @90-95% FT with 5 minute recoveries
5 min easy c/d

Swim

• 1h 00m
• 3500.00 yards
• -----

Lunch - McDaniels

w/u: 300S, 300P

Drill:
6x50 (25D, 25 build)
100K w/fins

MS:
5x200 on 3:30 (2:54, 2:52, 2:50, 2:50, 2:50)
100K w/fins
5x100 on 1:40 (1:23-1:25)
100K
5x50 on 0:50 (~40s)
100K

cd: 500P

Swim

• 45m
• 2843.39 yards
• -----

AM - Y

w/u: 200S, 200P

Drills: 4x100 w/fins (25K, 50D, 25 build)

MS:
2 times through the following:
-3x100 on 2:00 (1:35ish)
-4x50 on 1:00 (0:45)
-300P/PD

cd: 200

Run

• 40m
• 5.25 miles
• 07m 37s /Mi

Lunch run around McDaniels college and a couple track miles.

Swim

• 46m
• 2843.39 yards
• -----

AM - Y - Masters

w/u: 200S, 200P, 200K, 2x50 buiid

MS:
200S
200P
200K
3x100
[50K, 100P, 150 w/fins, 200S]
3x150

cd: 50

Run

• 49m 28s
• 6.70 miles
• 07m 23s /Mi

Lunch run. SF run with 4 of the 1 mile loops.

Bike

• 2h 00m
• 36.00 miles
• 18.00 Mi/hr

Easy AM bike. chilly temps in low 40s.

Lots of climbing on roads west of Emmitsburg.
-Hamptom vally rd climb
-Eylers valley flint/black rd (back down 3 springs rd)
-Friends creek/Hornets nest rd

Great ride although I was pretty tired and kept it easy.