Run

• 1h 07m 54s
• 8.96 miles
• 07m 34s /Mi

Always 1 mile WU/CD. After warm up for the duration of your run 6 minutes easy zone 1-2; followed by 1 minute pickup zone 3 can creep into zone 4. Force back to zone 1-2 during easy section.

Ran pretty much to plan. No HRM, so just guessed at the pickup intensity. Nice evening to be out running. Hip/groin pull still slightly bothersome. :(

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Bike

• 2h 17m 48s
• 43.88 miles
• 19.11 Mi/hr

RBM/Arbor Hills route two loops, plus Josie/544 to 121. Used the Christmas-gift aero helmet for the first time. Very nice.

No HRM, but tried to keep a harder, Z3 effort for the second half.

Run

• 20m 19s
• 2.73 miles
• 07m 26s /Mi

T2: 2:21

Heritage park loop, around the street, plus end of block. Legs were mostly back ~.75 mi, and felt pretty good by 1.25~1.5mi.

• Health data: Sleep: 5 Soreness: 5 Fatigue: 5 Hours slept: 8.75

Swim

• 48m
• 2743.20 meters
• -----

NTex Masters

Swim today was pretty easy, overall.

Put on the wetsuit again for the first time since last fall. Sheesh.. it feels like cheating to go that fast.

• Health data: Sleep: 4 Soreness: 4 Fatigue: 3 Hours slept: 5

Run

• 1h 02m 30s
• 7.88 miles
• 07m 55s /Mi

Always 1 mile WU/CD. After warm up for the duration of your run 4 minutes easy zone 1-2; followed by 3 minute pickup zone 3. Force back to zone 1-2 during easy section.

House to Russell Creek, 2 loops of park, and back. No HRM strap. Got in about 7 of the 3-min pickups.

Hip pointer? Still nagging. Especially noticable at start of run, though can still detect it throughout. Right upper leg feels a little 'out of whack' a couple of hours later - outer hip, glute. Not terrible, just a little different. (Possibilities include: compensating for hip pointer with subtle gait change; weight still higher than desired (extra impact), though I'd expect that to affect both legs.) I should probably be doing some dedicated stretching each day.

Bike

• 1h 00m
• 15.20 miles
• 15.20 Mi/hr

Easy recovery spin on the trainer.

• Health data: Sleep: 5 Soreness: 4 Fatigue: 4 Hours slept: 6.75

Bike

• 1h 30m
• 22.96 miles
• 15.31 Mi/hr

Indoor trainer
Warm up for 15 minutes zone 1-2
HR zone 4 for 6 minutes
RI zone 2-3 as soon as recovered
HR zone 4 for 4 minutes
RI zone 2-3 as soon as recovered
HR zone 4 for 2 minutes
RI zone 2-3 as soon as recovered
Repeat for duration of workout
Include 15 minutes cool down zone 1-2

Got through two complete sets, plus some extra 2 min intervals. No HRM, so had to just push hard. Probably not hard enough for zone 4, but it was a decent effort.

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 5.6

• Health data: Sleep: 2 Soreness: 3 Fatigue: 4 Hours slept: 7.25

Swim

• 1h 20m
• 4000.00 meters
• -----

NTex Masters

Warm Up
1 x 200 easy rest 30 sec
4 x 75 25 free/25 drill/25 non-free rest 15 sec

Transition
2 x 200 – Pull @ 3:30 (4:00 or 4:30) 2d 200 faster than 1st

Main Set – TWO LADDERS
4 x 100 Free – Rest :60
4 x 75 Free – Rest :45
4 x 50 Free – Rest :30
4 x 25 Free – Rest :15
Rest 1 minute – put on paddles and buoy
THIS LADDER FASTER THAN THE FIRST LADDER
4 x 100 Pull – Rest :60
4 x 75 Pull – Rest :45
4 x 50 Pull – Rest :30
4 x 25 Pull – Rest :15

Cool Down
1 x 200 Easy Swim bring the HR down, focus on technique – have a specific aspect of your stroke to work on each 25

Then I did several more 200s, a 150 with Coach Dave watching, and another 50 coldown.

Total time in pool: 2:00

• Health data: Sleep: 2 Soreness: 3 Fatigue: 2 Hours slept: 5.25