Run

• 56m 23s
• 7.30 miles
• 07m 43s /Mi

Work loop x 2, plus loop around building. No Garmin info since the POS was out again.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3

Bike

• 1h 15m 01s
• 20.15 miles
• 16.11 Mi/hr

Trainer ride. 5x3min lactate intervals. Did intervals every 10 min. Average cadence = 70, max speed = 19.21. Watched an episode of Deadwood. Workout was crappy - I am NOT a morning person.

Swim #1

• 06m 22s
• 300.00 yards
• 02m 07s /100 yards

Warm up. Laps: 0:57, 1:04, 1:06, 1:06, 1:05, 1:05

Swim #2

• 05m 06s
• 200.00 yards
• 02m 33s /100 yards

Drill set. First lap = hum and bum, 2nd = 3 strokes per side, 3rd = 2 strokes per side, 4th = catch up. Laps: 1:36, 1:09, 1:11, 1:11

Swim #3

• 13m 04s
• 600.00 yards
• 02m 10s /100 yards

Base. Laps: 0:57, 1:06, 1:06, 1:07, 1:08, 1:08, 1:06, 1:03, 1:06, 1:07, 1:05, 1:05,

Swim #4

• 14m 25s
• 750.00 yards
• 01m 55s /100 yards

Planned 8x75 lactate intervals with 45 sec rest, followed by 6x25 sprint intervals. Did 5x150 speed intervals. Laps: 0:51, 0:58, 1:01, 0:51, 0:57, 0:59, 0:53, 0:59, 1:02, 0:54, 1:00, 1:03, 0:56, 1:02, 0:58

Swim #5

• 07m 07s
• 200.00 yards
• 03m 34s /100 yards

Kick set. Laps: 1:43, 1:47, 1:49, 1:50

Swim #6

• 06m 31s
• 300.00 yards
• 02m 10s /100 yards

Cool down. Laps: 0:58, 1:06, 1:09, 1:06, 1:07, 1:06

Run

• 40m
• 5.23 miles
• 07m 39s /Mi

Treadmill run. Lactate intervals, 20x30sec for 40min. Did intervals every odd min. No HR data, since I wore the Garmin, turned on the Garmin, and set it to the right settings, then forgot to hit start.

Bike

• 1h 45m 06s
• 30.33 miles
• 17.31 Mi/hr

Switching Tuesday and Thursday. Trainer ride. Average cadence = 72, max speed 23.36. 172.5 lbs before ride, 169.5 lbs after. Drank 1 bottle of Gade, and 1/2 bottle of water. Watched the 3rd Resident Evil.

• Health data: Sleep: 3 Stress: 3 Soreness: 2

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3

Swim

• 46m 43s
• 2500.00 yards
• 01m 52s /100 yards

First swim with the wetsuit. It makes a HUGE difference. I actually float! 50 laps: 0:48, 0:53, 0:55, 0:56, 0:57, 0:57, 0:55, 0:54, 0:54, 0:56, 0:55, 0:55, 0:55, 0:55, 0:54, 0:56, 0:55, 0:56, 0:56, 0:55, 0:56, 0:57, 0:56, 0:57, 0:57, 0:56, 0:57, 0:57, 0:57, 0:56, 0:57, 0:58, 0:59 (checked watch), 0:56, 0:56, 0:58, 0:57, 0:56, 0:58, 0:58, 0:58, 0:58, 0:59, 0:58, 0:59, 0:50, 0:56, 1:01, 1:00, 0:51

Run

• 1h 33m 35s
• 12.04 miles
• 07m 46s /Mi

Weis run. Drank 1 bottle of Heed during run. 165.5 lbs before run, 163 lbs after.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3

Swim #1

• 06m 18s
• 300.00 yards
• 02m 06s /100 yards

Warm up. Laps: 0:57, 1:03, 1:04, 1:05, 1:05, 1:05

Swim #2

• 04m 49s
• 200.00 yards
• 02m 24s /100 yards

Drill set. First lap = hum and bum, 2nd = 3 strokes per side, 3rd = 2 strokes per side, 4th = catch up. Laps: 1:30, 1:06, 1:05, 1:08

Swim #3

• 15m 28s
• 800.00 yards
• 01m 56s /100 yards

Threshold intervals. 4x200, with 45 sec rest (untimed) between sets. Laps: 0:50, 0:57, 1:00, 1:00, 0:52, 0:59, 1:00, 0:59, 0:53, 0:57, 1:00, 1:02, 1:01 (fixed goggles), 0:58, 1:00, 1:00

Swim #4

• 05m 31s
• 300.00 yards
• 01m 50s /100 yards

Sprint intervals. Planned 6x50, did 2x150 (~30 sec rest between sets). Laps: 0:50, 0:56, 0:58, 0:52, 0:57, 0:59

Swim #5

• 07m 16s
• 200.00 yards
• 03m 37s /100 yards

Kick set. Laps: 1:42, 1:50, 1:51, 1:52

Swim #6

• 06m 30s
• 300.00 yards
• 02m 10s /100 yards

Cool down. Laps: 0:58, 1:06, 1:05, 1:08, 1:08, 1:05

Bike

• 2h 45m 13s
• 47.00 miles
• 17.07 Mi/hr

Trainer ride. Average cadence = 74, max speed = 24.44. 169lbs before ride, 166 after. Drank 1 Gade, 1 G2, 2 bottles of water, and had 2 gels (in flask watered down slightly). Watched the end of PJ unplugged, Quantum of Solace, and Pitt vs. Villanova.

• Health data: Sleep: 3 Stress: 3 Fatigue: 3