Swim

• 1h 05m
• 2200.00 meters
• -----

Early morning masters swim, 25m lanes. I was early, or coach Kim was late, but I did 200 with fins before we started the posted workout. Some of the swim or kick was our choice of stroke but I did all front crawl & flutter kick, when given a choice.

200 fr swim w/zoomers
300 swim, no fins
200 drill, I did: 100 fist, 100 finger drag
100 pull w/buoy
50 kick w/board

- IM set, all :15r
2x25 fly swim: 1st ez, 2nd strong
2x50 back swim: 1st ez, 2nd strong
2x75 breast swim: 1st ez, 2nd strong
2x100 fr swim: 1st ez, 2nd strong

200 fr pull w/buoy
8x50 kick w/brd :20r, var: fast/ez, ez/f, ez/ez, f/f, repeat
200 w/buoy as: 75 pull, 25 scull, repeat
50 ez fr swim

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Run

• 30m
• 5.50 kms
• 05m 27s /KM

Treadmill run after work. 1% incline & 6.8 mph.

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Run

• 38m
• 7.00 kms
• 05m 25s /KM

Evening run on a 200m indoor track. 6 steady km, starting a bit slower and settling at about 5:30/km, and then a final 1km in 4:44.

Bike

• 30m
• 13.00 kms
• 26.00 KM/hr

VO2max cycling test, breathing through a mask, at the university lab. They also poked my fingers for lactate while I was pedaling. I'm not sure of the time or distance so I guessed to log something. With the warm up, test, and cool down it must have been over half an hour though. The professor doing the test said it would take a few days to write up a report on the results. I heard mention of a lactate reading of 12.x near the end and at least one VO2 spike over 62.

Run

• 30m
• 5.60 kms
• 05m 21s /KM

Treadmill run after work, all at 0.5% incline. Started at 6 mph. Seemed pretty easy so at 6 minutes I bumped it up to 7 mph. Still seemed OK so at 10 minutes it went up to 7.5 and stayed there until 25 minutes. Down to 7 until 29 minutes, then to 6 for the last minute before the cool down kicked in.

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Run

• 30m
• 4.80 kms
• 06m 15s /KM

Treadmill run after work. 0.5% grade & 6mph. Calves are still a bit tight.

Run

• 30m
• 4.80 kms
• 06m 15s /KM

Afternoon treadmill run. 0.5% grade & 6mph, slow and easy to loosen up the legs. Calves are still pretty tight.

Swim

• 1h 00m
• 2100.00 meters
• -----

Morning masters swim, 50m lanes.

400 warm up, mostly fr with 50 each fl, ba, br
600 as 3x:
- 50 fly drill, 50 fly swim,
- 50 whip kick on back, 50 breast stroke
100 ez kick (I did flutter kick w/board)
10x50 fr swim: (I was leading the lane)
- Coach wanted us to try on :50, but I barely got there after the 2nd and she said go on :55. I must have been tired from the fly because I barely got there in time after the 4th too and she said go on 1:00 for the next 6.
6x50 :20r, fr pull with buoy
200 alt. 50 backstroke & 50 front crawl

Run

• 47m
• 10.00 kms
• 04m 42s /KM

Evening 10k race, The Moonlight Run, with a 100m elevation drop just after the start and back up again to the finish. A PR for that course by 5 minutes, 3rd place in my age group, and 88th out of 566 overall.

Run

• 30m
• 5.50 kms
• 05m 27s /KM

Treadmill run after work. 0.5% incline & 6.5 mph with :40 @ 8.5 mph starting every 3:00 from the 6 minute mark for 8x total.