Swim

• 15m
• 874.89 yards
• -----

I got a few hundred meters done before they pulled us out of the pool due to high chlorine levels. I'm so glad I woke up early and drove to the Y.

Run

• 56m 30s
• 7.60 miles
• 07m 25s /Mi

Lunch run in the snow. SF route with 4 1-mile loops from back parking lot.

Bike

• 1h 10m
• -----
• -----

AM trainer

2x15min steady
5x1min sprint

Swim

• 45m
• 2800.00 yards
• -----

Lunch - McDaniels

w/u: 200S, 200P, 200K/D w/fins

MS:
3x300 on 5:00 (4:23, 4:20, 4:17)
100K easy w/fins
3x200 on 3:30 (2:55, 2:50, 2:50)
100K easy w/fins
3x100 on 2:00 (1:25, 1:20, 1:19)

c/d: 200

Good results so far experimenting with increased turnover. Feel more fluid in the water and go just as fast (or faster) than before with less effort.

Swim

• 32m
• 2000.00 yards
• -----

Quick swim working on increased turnover.

4x500 on 8:00
-1 easy
-2 7:30
-3 7:22
-4 pull mod 7:45

Run

• 40m
• 5.00 miles
• -----

Easy run around McDaniels campus and golf course. Approximate distance.

Bike

• 1h 15m
• -----
• -----

15 min w/u
6x5 min with 3 min recoveries
-odds at FT
-evens big gear 53x13 70rpm
15 min c/d

3 hours of sleep. woke up at 1:30am and couldn't fall back to sleep.

Swim

• 40m
• 2500.00 yards
• -----

Lunch - McDaniels

w/u: 300S, 300P, 200K/D

MS:
10x100 on 1:45 (1:22-1:25)
300P
100K
100 sprint (1:17)

c/d: 200

Concentrated on increased turnover. I think I'm overgliding too much in my stroke. It feels a little odd but results have been good so far.

Swim

• 45m
• 2734.03 yards
• -----

AM - Y - Masters.

2500 meters

w/u: 300S, 200P, 100K

MS:
500P (alt 50D, 50S mod)
4x[4x50, 100EZ)
-odds fast free
-evens non-free

cd: 4x50 mixed IM

Run

• 57m 13s
• 7.60 miles
• 07m 31s /Mi

Lunch run. Cold and very windy.

SF route from back parking lot with 4 1-mile loops.

Run

• 34m 27s
• 4.80 miles
• 07m 10s /Mi

Easy run. Chapel rd.

Bike

• 2h 17m
• 40.40 miles
• 17.69 Mi/hr

Cold ride. Mid 30s and windy.

Ride to mountains west of Emmitsburg: climbs were
-Hampton valley rd
-3 springs/black rd
-friends creek/hornets nest rd.
Nice route for cold weather since the descents are technical and not overly fast. Actually, some are pretty fast (45mph) but not for long.