Swim

• 52m
• 3000.00 yards
• -----

Early morning OWS in Lake Heritage. Took it very, very easy. Distance is somewhere between 1.7-1.75 miles.

Run

• 54m 15s
• 7.61 miles
• 07m 07s /Mi

Track workout at lunch

1.7 miles warm-up to track (13:09)
6x800 @85+% with 200 easy jog between
(2:54-2:58)(HRa 170-175)
2.16 miles back to work (17:12)

HR was definately high for the effort I was putting out. And WOW, look at that Max HR. I rarely see a HR that high. I'm thinking maybe a rest week is in order for next week. We'll see how I feel this during the long stuff this weekend.
___________________

After thinking about the HR data and looking at some previous workouts, something was definately wrong today. HR was too high and the 800s were a bit slow. Might just have been a bad day or my body might just need some rest. I have a tough weekend ahead so I think I will take it easy next week if this trend continues.

Bike

• 2h 07m
• 43.00 miles
• 20.31 Mi/hr

AFter work ride. Still felt a little off and the HR was high. The RPE was fairly easy but my HR was definately high.

Swim

• 54m
• 3280.84 yards
• -----

AM - Y

w/u: 500S, 5x100 w/fins (25K, 50D, 25S)

MS:
10x100 (1-5 on 2:00, 6-10 on 1:50)
500S
500P/PD

Run

• 40m 46s
• 5.40 miles
• 07m 33s /Mi

EZ run after swimming. confederate drive jogging trails. Approximate distance.

Bike

• 55m 43s
• 18.50 miles
• 19.92 Mi/hr

Quick lunch ride with some intervals.

4x5 min @80-85% with 5 min easy between
(HRa 165, 164, 163, 162)

Run

• 1h 09m 01s
• 9.20 miles
• 07m 30s /Mi

EZ run at 1:30am. Layed in bed until 1am and couldn't sleep so I decided to run at that time and sleep in until 7am rather that waking up at 5am. Not sure what triggers this insomnia but it happens from time to time.

Orphanage/Hoffman Home route. The run felt pretty good and it was a rather enjoyable run in the rain in the dark... with nobody on the road except for a farmer who was driving his tractor at 2am. Weirdo. :)

Swim

• 35m
• 2200.00 yards
• -----

Lunch - McDaniels

w/u: 400S, 200P

MS:
4x200 descending (3:08...2:54)
200P
4x100 descending (1:29...1:22)
200P

Quick swim due to time constraints at work

Swim

• 43m
• 2600.00 yards
• -----

Lunch - McDaniels

w/u: 500S, 300D, 200P

MS: 4x400 w/30 sec rest

Run

• 2h 01m 40s
• 16.70 miles
• 07m 17s /Mi

Extended Links route

40 min easy
3x20 min @75% with 10 min easy between
(HRa 153, 153, 154)
5 min easy to end the run

Good run. Aerobic intervals felt good. Felt great at the end.

Bike

• 52m
• 16.00 miles
• 18.50 Mi/hr

Quick easy ride to spin out the legs. Stopped at the Library and picked up wine along the way