Run

• 1h 00m 23s
• 8.30 miles
• 07m 16s /Mi

Two loops around Russell Creek. Ok run. Steady effort; though the previous week of almost no running was evident. Gotta start being consistent again.

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

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

Run

• 57m 55s
• 5.00 miles
• 11m 34s /Mi

Ok, only a run in the loosest sense. Went alongside Ryan as he biked around Russell Creek. After falling an scraping a knee early on, his energy dropped, so much of this was walking.

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

Bike

• 1h 00m
• 15.70 miles
• 15.70 Mi/hr

Trainer.

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

Bike

• 58m
• 15.40 miles
• 15.93 Mi/hr

Lactate Test

(get results)

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

Swim

• 1h 15m
• 4000.00 meters
• -----

NTEX Masters (scy)

Warmup
300 swim
200 kick
300 pull

Main Set
4 x 100 - 50 easy/50 hard @1:50
300 pull easy, focus on EVF
4 x 100 - 50 non-free/50 free @2:10
300 pull easy, focus on EVF
4 x 100 - 50 hard/50 easy @1:50
300 pull easy, focus on EVF
Focus on QUALITY; plenty of rest for next set
4 x 100 fast, descend 1>4 @2:00
300 pull easy, focus on EVF

Warmdown
300 swim - technique is everything

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 4.8

Bike

• 1h 00m
• 15.25 miles
• -----

Trainer

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6.25