Swim

• 24m 30s
• 1700.00 yards
• 01m 26s /100 yards

Cut short as I ran out of time. Otherwise, good workout as speed picked up a bit from recent history.

Warm Up Set: 400 swim

Main Set:
200 on base +5 sec
4 x 100 on base 1:22 1:21 1:20 x 2
1:00 rest
200 on base
2 x 100 on base -5 sec 1:18 1:20
1:00 rest
200 on base +30 sec
1 x 100 all out 1:15

Bike

• 49m 40s
• 17.38 miles
• 21.00 Mi/hr

Got dark . . . not stellar, did OK and got too dark to finish.
6 x (1' 365 z5 / 2' easy)
2 x (4' 315 z4 / 2' easy)
Rest at mostly 265 z3 with some easy thrown in

Run

• 1h 00m
• 7.96 miles
• 07m 32s /Mi

Good run! Late in the evening but otherwise just fine. Loosened up and ran fast and consistently.

Included: 4 x 10' tempo / 2' easy. Paces of tempo runs:
7:13 7:08 7:03 7:02 (goal pace: 7:10)

Swim

• 59m 30s
• 4000.00 yards
• 01m 29s /100 yards

Swam OK but SLOWWW . . .
Swim Workout #1A - 4000 yards
Warm Up Set:
500 (swim, kick, pull)
8 x 50 descend by 2 w 10" ri
Pull Set:
10 x 100 pull
Main Set:
200 steady on base
3 x 100 descend on base
200 building 2:51
rest 1:00
200 steady on base
3 x 100 descend on base
200 negative split
rest 1:00
200 steady on base
3 x 100 descend on base
200 all out 2:50
100 easy cool down

Run

• 31m 06s
• 3.75 miles
• 08m 17s /Mi

Decent run on full tummy. Did OK.

Bike

• 1h 15m
• 26.25 miles
• 21.00 Mi/hr

Did fine - after long ride yesterday, moved to spinner w watts at Liberty gym. Distance is an estimate.

Swim

• 56m
• 3800.00 yards
• 01m 28s /100 yards

Swam just OK - got thru it but on the slow side.

Workout #3A – 3800 yards
4 x 200 (swim, kick, pull, swim)
6 x 150 pull on base
4 x [
50 free on base +5 seconds
100 free on base
150 free on base +5 seconds
200 free all out 2:49 2:46 x 2 2:48
2:00 break
]

100 easy cool down

Bike

• 4h 43m 22s
• 102.47 miles
• 21.70 Mi/hr

BRICK

21.7 mph! Surprising given 230 avg watts altho aero wheels helped (no aero helmet tho). Stayed at goal for intervals. Careful to not let watts spike too much on hills, while maintaining watts within overall goal. Pretty tired at end altho a little energy in tank as raced a guy for about 7 miles - it was fun.

1 hour 220 (goal: 210 – 220)
1 hour 228 (goal: 220 – 230)
2 hours 236 (goal: 225 – 235)
1 hour 230 (goal: 210 - 220)

Raced another rider for about 7 miles on last interval so pushed the watts higher but thot it would be OK given that it was last interval.

Run

• 57m 43s
• 8.00 miles
• 07m 12s /Mi

Really good run - moderate to hard, ran at tempo / near 10K pace. Saginaw - out Hermansau? back on Hospital.

First 2 miles: 7:30 pace
Last 6 miles: 7:06 pace

Run

• 1h 51m 25s
• 13.37 miles
• 08m 19s /Mi

Easy to moderate run. Felt very good. Did first 2.5 miles with Robert.

McCarty Road (Saginaw) - Titabawassee - Thomas - loop