Swim #1

• 12m
• 656.17 yards
• -----

AM - Y

Chlorine levels too high AGAIN and got kicked out after warm-up

Run

• 45m
• 6.22 miles
• 07m 13s /Mi

Treadmill run at the Y due to pool closing. Started off easy and worked up to a few miles at 6:40 pace. Probably the fastest couple miles I've run in months. Felt good but I still need to keep these faster runs to a minimum untilt he achilles is 100%.

Swim #2

• 40m
• 2400.00 yards
• -----

Lunch - McDaniels

500EZ
6x75 (50D, 25B) - 10s RI
6x75 (25EZ, 25 mod, 25 hard) - 10s RI
4x150P (100 cruise, 50 hard) - 15s RI
400EZ

Bike

• 1h 15m
• -----
• -----

AM Trainer

Intervals (in minutes)
(5,5,4,4,3,3,2,2,1,1) - 2-3 min RI

Increased intensity for shorter intervals. 15 min w/u. 10 min c/d.

Swim

• 45m
• 2800.00 yards
• -----

Lunch - McDaniels

w/u: 300S, 300P

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

MS:
6x100 on 1:35 (1:25ish)
100K
6x100 on 2:00 (pathetic)
100K
8x50 (1-2 hard, 3-4 mod, 5-6 easy, 7-8 c/d)

Swim

• 45m
• 2952.76 yards
• -----

AM - Y - Masters

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

MS:
3x400 (100D, 100 build, 200 steady)
4x(100 fast, 100 choice EZ)

c/d: 100

Run

• 57m
• 7.60 miles
• 07m 30s /Mi

Easy lunch run. SF route from back parking lot. 4 1-mile loops.

Bike

• 1h 35m
• -----
• -----

Early AM trainer ride

20 min w/u
3x10min with 5min recoveries (~162 HRa)
5x2min big gear
10 min c/d

Short, intense trainer ride because it's cold and rainy outside.

Run

• 23m 55s
• 3.00 miles
• 07m 58s /Mi

Very easy PM treadmill run.

Run

• 56m
• 7.50 miles
• -----

Run home from Joe and Marie's new home.

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.