Bike

• 1h 00m
• -----
• -----

AM Trainer

w/u
2x12 min with 3 min recovery
5x1 min sprints
short c/d

Swim

• 42m
• 2500.00 yards
• -----

Lunch - McDaniels

Easy swim

4x500 - 30s RI
5x100

Swim

• 40m
• 2569.99 yards
• -----

AM - Y - Masters

2350 meters

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

MS:
5x150 on 3:00 (2:20-2:25)
12x25 sprint on 0:45
5x100 (75 build, 25EZ)
(1,3,5 free - 2,4 IM)

cd: 200

Run

• 56m
• 7.25 miles
• -----

Random run with no watch or destination. Approximate distance.

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)