Bike

• 1h 00m
• -----
• -----

AM Trainer

Tired. Took me a while to get warmed up. Should have slept in. A little intensity but mostly easy. Just couldn't get myself going.

Run

• 57m 45s
• 7.60 miles
• 07m 36s /Mi

Lunch Run

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

Swim

• 45m
• 2700.00 yards
• -----

Lunch - McDaniels

w/u: 200S, 200P

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

MS:
2x[300, 200, 100] - 30s RI
500P (alt 50 hard, 50 easy)

cd: 200

Run

• 59m 13s
• 7.75 miles
• 07m 38s /Mi

Early AM run outside in the dark. Low 20s but no wind.

Barlow/Mason Dixon route

Bike

• 57m
• 18.00 miles
• -----

Easy PM bike. Just wanted to spin the legs out a bit. Low 30s and windier than yesterday but not bad for December.

Bike

• 2h 07m
• 41.50 miles
• 19.61 Mi/hr

Easy ride in the cold. Low 30s. Tough to get motivated.

Run

• 58m 40s
• 8.00 miles
• 07m 19s /Mi

Orphanage/Hoffman Home route.

Swim #1

• 50m
• 3062.12 yards
• -----

PM swim at the Y

200S,200P,200K,200P/PD
2x500 with 45S RI
(8:15,8:09) - Both PRs
200S,200P,200K,200P/PD

cd:200

Swim #2

• 20m
• 1312.34 yards
• -----

A few 100s while Carolyn was in swimming lessons

12x100 on 2:00 (1:35-1:40)

Bike

• 1h 00m
• -----
• -----

AM Trainer

15 min w/u
2x15 min with 5 min recovery (160-165 HRa)
10 min c/d

Swim

• 40m
• 2500.00 yards
• -----

Lunch - McDaniels

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

MS:
3x[200 hard, 100P easy)
(2:50, 2:46, 2:46)
3x[100 hard, 50P easy)
(1:20, 1:20, 1:19)
300S mod

c/d: 250

Just broke 1/2 million yards for the year.

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