• Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 9.5

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

Run

• 40m 45s
• 5.60 miles
• 07m 16s /Mi

Once around Russell Creek. Slow start, but loosened up well. Then walked one minute around mile 4.

(No HRM, but check Garmin for time)

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

Run

• 1h 03m 18s
• 8.25 miles
• 07m 40s /Mi

Around Russell Creek, but bumped into Greg and ran with him for a bit. HR was elevated (from blood donation still?), so not my best effort. Still, glad I got out and ran.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.65

Swim

• 1h 00m
• 2800.00 meters
• -----

NTEX Masters (lcm)

Warmup
200 swim
3 x 50 drill (plus 50 free b/c it was long course and we had to get back)
200 pull
3 x 50 drill (plus 50 free, same reason)

Transition
4 x 150 swim

Main Set
400 pull
5 x 150 swim - descend 1>5, RI :30
200 pull.

Was supposed to be a 3800m day, but I was beat. (I did give blood yesterday. Yeah, that's it. Uh-huh.) However, when I found my form breaking down, I call it quits.

I did, however, take a minute to study what I was doing and realized that I was letting my wrist break at the end of the catch, making the pull easier, but reducing the effectiveness. I still had the sense of "pushing" at the wrist, but I was letting water slide under my hand rather than making it a good paddle.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.85

Run

• 39m 40s
• 5.55 miles
• 07m 09s /Mi

One around Russell Creek.

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

Swim

• 55m
• 2926.08 meters
• -----

NTEX Masters (scy)

Warmup
300 swim
300 choice (I did pull)

Transition
5 x 100 - 50 drill/50 swim; change drill after 25 each time

Main Set
1 x 200 swim @ 3:30
4 x 50 kick @ 1:00
1 x 200 pull @ 3:30
4 x 50 swim @ 1:00
1 x 200 kick @ 4:00
4 x 50 pull @ 1:00

4 x 100 swim - 2nd 50 focus on DPS @ 1:50
1 x 100 swim - 90%-100% effort, fastest of the day

Warm down
300 swim - alt 50 back/50 free
100 swim

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