Bike

• 3h 32m 30s
• 62.00 miles
• 17.51 Mi/hr

Tough bike with Scott, Jim and Joe. Some tough climbs. Up to Ski Liberty, Back side of Iron Springs rd (to the top), Old Waynesboro rd, Old Forge Rd, back side of Cold Springs rd.

One of the tougher 60 mile loops in the area.

Run

• 1h 30m 43s
• 12.00 miles
• 07m 33s /Mi

Early AM run. Links loop.

Bike

• 1h 00m
• -----
• -----

AM trainer

7x3m! with 2m EZ

Run

• 40m
• 5.30 miles
• -----

Lunch meeting today but was able to sneak out for a quick run after.

Bike

• 1h 05m
• 21.10 miles
• 19.50 Mi/hr

The usual easy bike back to work. Tired and a bit congested.

Swim

• 50m
• 3000.00 yards
• -----

McDaniels

2x500 (1-swim, 2-pull)
2x400 (1-swim, 2-pull)
2x300 (1-swim, 2-pull)
2x200 (1-swim, 2-pull)
200 c/d

Swim

• 45m
• 2700.00 yards
• -----

McDaniels

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

MS:
2 X
(200 on 3:30 (2:55, 2:52)
2x100 on 1:45 (1:25, 1:23)
4x50 on 1:00
200P mod
100K EZ)

cd: 100

Bike

• 2h 06m
• 43.00 miles
• 20.50 Mi/hr

Bike home from work. Good ride but didn't feel great.

Took a different route through New Windsor, Union Bridge and West towards Thurmont and eventually passed through Emittsburg. Wind was out of the west so I was trying to get West of Gettysburg so I'd have a nice tailwind the last 45 minutes. Second half was definately faster but you never get the payoff you think you are on windy days.

Swim

• 1h 30m
• 5468.07 yards
• -----

AM long swim at the Y

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

MS:
5x300 - 30s RI
500P/PD
5x200 - 20s RI
500P/PD

cd: 5x100

Run

• 55m
• 7.60 miles
• 07m 14s /Mi

Lunch run. Brought my bike to work. A bit chilly to bike but perfect running weather. I decided to run. Good run. Foot/ankle felt good so I opened it up a bit after warming up. Sort of a Fartlek type run with varying intensities.

Run

• 1h 00m 30s
• 7.90 miles
• 07m 39s /Mi

Easy lunch run. SF route with 4 1-milers. Windy as hell. Glad I wasn't on a bike.

Had some good workouts last week. Also had some really bad nights sleeping. I think this pattern caught up with me towards the end of last week because I just haven't felt sharp the last few days. Still not feeling very good. Bit of a cold and tired.

The ebb and flow of endurance training. I think I'm ebbing.