Swim

• 45m
• 2800.00 yards
• -----

Lunch - McDaniels

w/u: 500 easy (8:10)

MS: 4x500 with 60-80s RI
-1: swim hard - 7:20
-2: pull easy/mod - 7:50
-3: swim hard - 7:25
-4: pull easy/mod - 7:50

c/d: 300

Bike

• 1h 18m
• 26.50 miles
• 20.38 Mi/hr

Rode after work until it got dark. Out to New Windsor and on some new roads. A few short intervals mixed in with some easy and hard riding. Not feeling great.

Bike

• 50m
• -----
• -----

Easy trainer ride. Didn't have any motivation at all this morning. Should have stayed in bed.

Swim

• 50m
• 3000.00 yards
• -----

Lunch - McDaniels

w/u: 300S, 300P

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

MS:
12x100 on 1:35 (1:25-1:27)
600P easy/mod

c/d: 200

Swim

• 45m
• 2515.31 yards
• -----

AM - Y - Masters

2300 meters

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

10x50 backstroke drill
10x50 (25 back, 25S)
5x100 (50 back, 50S)

c/d: 100

Run

• 43m 15s
• 5.75 miles
• 07m 31s /Mi

Easy run in the SF neighborhood. The run felt very good. Nice and smooth. My Running is coming back.

Bike

• 2h 52m
• 52.60 miles
• 18.35 Mi/hr

Ride with SMVC. Rode out to the valley between Emmittsburg and Thurmnot and did a few climbs. I had to turn around early to take the kids trick-or-treating.

Run

• 30m
• 3.65 miles
• 08m 13s /Mi

Easy treadmill run

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.