Swim

• 1h 00m
• 2150.00 meters
• -----

Early morning masters swim, 25m lanes.

300 swim
200 pull
100 kick
10x25 fr on :40, odds: 5str breathing, evens: best stroke
450 IM set as:
- 25 fly, 50 dolphin kick
- 50 back, 50 flutter kick on back
- 75 breast, 50 whip kick
- 100 front crawl, 50 flutter kick
6x75 fr :20-:25r, alt: ez, build
300 IM drills, 75 each stroke
50 ez fr kick
50 ez fr swim

Run

• 30m
• 5.20 kms
• 05m 46s /KM

Treadmill run after work. Steady at 6.5 mph & 0.5% incline.

Run

• 36m
• 5.40 kms
• 06m 40s /KM

Early morning run outside, since my bike tire failed a few minutes into the planned trainer ride. Some ice and unlit pathways so slow and easy pace.

Bike

• 1h 15m
• 40.00 kms
• 32.00 KM/hr

Late evening on the computrainer by the time I got a new tire, installed it, and let supper settle. JorgeM's week 13 Q3 workout including 5x10min.@240w. CT in erg mode so distance is a guess to log something.

Swim

• 1h 00m
• 2300.00 meters
• -----

Early morning masters swim, 25m lanes.

500 warm up, our choice, I did all front crawl
400 fr pull w/buoy, as: 150 ez, 50 strong, repeat
300 fr continuous, building through each 100
200 IM as: 25 drill / 25 swim for each stroke
100 kick w/board
4x50 fr variable: fast/ez, ez/f, ez/ez, f/f
12x25 fr drills
3x100 fr cool down

Run

• 30m
• 5.20 kms
• 05m 46s /KM

Treadmill run after work. Steady at 0.5% incline & 6.5 mph.

Bike

• 1h 00m
• 32.00 kms
• 32.00 KM/hr

Computrainer ride. JorgeM's week 13 Q2 workout, including intervals totaling 20 minutes @ 100%CP60. CT in erg mode so distance is a guess to log something.

Run

• 30m
• 5.00 kms
• 06m /KM

Afternoon run on a 200m indoor track; easy, even pace.

Run

• 1h 38m
• 16.20 kms
• 06m 03s /KM

Morning run with the marathon club. -22C at the start and no wind, which was nice. It had warmed up to about -18C by the end. There was a dusting of fresh snow but not much ice.

Route map

Swim

• 55m
• 1900.00 meters
• -----

Morning masters swim, 50m lanes. I was a minute or so late and had to trim the warm up a bit.

200 fr swim
100 fr kick w/board
100 fr pull w/buoy

2x150 :20r as: 50 each fly, back, breaststroke
2x150 :20r as: 50 each back, breast, fr
200 IM kick
:30 rest
2x150 :20r as: 50 each fly, back, breaststroke
2x150 :20r as: 50 each back, breast, fr
- out of time so
100 fr pull w/buoy, for cool down

Run

• 30m
• 5.40 kms
• 05m 33s /KM

Afternoon run on the 200m indoor track. Gradually picked up the pace to 5:12 for the 4th km, and one lap at :58 while passing people, then eased off again to the end.

Bike

• 1h 05m
• 35.00 kms
• 32.31 KM/hr

Early morning on the computrainer. JorgeM's week 13 Q1 workout, including 5x5min.@100%CP60. CT in erg mode so distance / speed is a guess to log something.

There's extra warmup in there as well, to calibrate the ct. I backed down the power level slightly for the warmup and cool down, and still averaged 225w over the whole workout.

Run

• 30m
• 5.30 kms
• 05m 39s /KM

Treadmill run after work. 0.5% incline and 6.5 mph, with a few :30 jumps to 8.3 mph near the end.