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

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

Run

• 35m 06s
• 4.80 miles
• 07m 18s /Mi

To Guiou's house and back. Threw in at least 4 sets of strides (some longer than others)

• Health data: Sleep: 2 Soreness: 3 Fatigue: 3 Hours slept: 7

Swim

• 1h 05m
• 3800.00 meters
• -----

NTEX Masters (scy)

300 swim
150 kick
300 pull
150 - 50 each of fly, back, breast

Main Set
2 x 400 swim, broken at 200 for :20, second 200 at 90% @ 7:30
100 kick recovery
4 x 200 swim, broken at 100 for :10, second 100 at 95% @ 4:00
100 kick recovery
8 x 100 swim, broken at 50 for :05, second 50 at 100% @ 2:00

Cooldown
4 x 75 - 25 catch-up/50 swim

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

Bike

• 1h 00m
• 15.20 miles
• 15.20 Mi/hr

Trainer.

(Get distance off cyclocomputer; HRM from Garmin.)

Run

• 40m 30s
• 5.70 miles
• 07m 06s /Mi

Once around Russell Creek, with stop at playground for some base exercises.
Target was:
1 x 2mi Tempo
(inserted exercises here)
2 x 800m Cruise Intervals
2 x 400m Speed Intervals

but was actually hitting faster paces for each interval.

(Get details from Garmin)

Strength

• 07m

General #1 = jumping jacks
General #2 & #3 = burpees

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

Run

• 40m 34s
• 5.70 miles
• 07m 07s /Mi

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

• Health data: Sleep: 5 Soreness: 3 Fatigue: 4 Hours slept: 8