• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6.5

Run

• 29m 24s
• 4.16 miles
• 07m 04s /Mi

Finally got in a run this week. Wish it was longer; though I do have another race this weekend. Felt OK, if a little asthma from the cold temps.

(Get details from Garmin)

• Health data: Sleep: 3 Soreness: 5 Fatigue: 3 Hours slept: 6.5

Swim

• 51m 30s
• 2834.64 meters
• -----

NTEX Masters

Video analysis today:
- some downward pressure at start of catch; focus on elbow forward and not pushing down
- lead the catch/pull with thumb, esp. at start of stroke
- don't collapse catch at back of stroke; continue lead with thumb. Requires slight change to hand to compensate for body roll.
- hand coming to center of head during extension; keep slightly straighter in front of shoulder
- kick was occasionally wide

Warmup
250 swim
100 kick
250 pull

Main Set
4 x 100 50 easy swim/50 fast swim @ 1:50
1 x 300 pull easy
4 x 100 50 non-free/50 free @ 2:10

** video analysis **
1 x 100 moderate

1 x 300 pull easy
4 x 100 50 fast swim/50 easy swim @ 1:50
1 x 300 pull easy

Cooldown
1 x 200 swim

(Plus extra 50 accidently in both warmup and in cooldown)

• Health data: Sleep: 4 Soreness: 5 Fatigue: 3 Hours slept: 6

Bike

• 1h 00m
• 16.00 miles
• -----

Trainer.

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6.5

Swim

• 1h 00m
• 3200.40 meters
• -----

NTEX Masters

Warmup
2 x 150 - 50 swim/50 kick/ 50 swim (fins optional)
4 x 50 25 drill/25 swim (rt arm, lt arm, catch-up, pull)
1 x 200 pull
1 x 100 kick

Transition
1 x 200 swim

Main set
8 x 150:
1-4 swim descend at least 1 sec per interval, RI :20
rest 2 min and put on paddles
5-8 pull descend at least 1 sec per interval, RI :20
100 recovery kick
6 x 50 swim w/ fins @ :50 (fast) --> oops, did 8x50
100 recovery kick
4 x 50 swim w/ fins @ :45 (faster)
100 recovery kick
3 x 50 swim w/ fins @ :40 (ultimate speed)
100 recovery kick, straight into...

Cooldown
200 pull DPS, count strokes each length

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5

Bike

• 45m
• 11.47 miles
• 15.29 Mi/hr

Trainer. Pretty beat from yesterday, but finally made myself get out of bed and ride a little before church. Glad I did at least this to loosen up.

• Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 8.5

Run #1

• 1h 29m 58s
• 13.10 miles
• 06m 52s /Mi

Bold in the Cold Half Marathon

Excellent race. New PR by 4 1/2 minutes. 3rd in age group; 13th overall.

Run #2

• 30m
• 3.00 miles
• -----

Ran some of the last few miles with Lee, both to encourage him and as a (painful) recovery jog).

Didn't note the actual time or distance.

• Health data: Sleep: 3 Soreness: 5 Fatigue: 4 Hours slept: 7