Run

• 20m 34s
• 2.30 miles
• 08m 57s /Mi

Treadmill.
Alternated running one minute at 7.0 and one at 7.5.
Started to get hard at the end, but it was a short session. Felt good.

Swim

• 1h 00m
• 2600.00 yards
• 02m 18s /100 yards

300 swim
100 kick
100 pull

[25 drill 25 swim
25 drill 50 swim] x 6

2 x 150
3 x 100
6 x 50

100 kick
25 kick HARD
50 cooldown

Bike

• 1h 00m 04s
• 15.46 miles
• 15.44 Mi/hr

OK ride. Did several periods of staying at 90rpm or above. Noticed my HR VERY gradually crept up during these sessions from 135 to 150.

Bike

• 1h 00m 06s
• 16.56 miles
• 16.53 Mi/hr

Tried to keep cadence at 90. During the last 15 minutes I did the 30s-on/10s-off drill. Then cooled down.

Run

• 34m 12s
• 3.37 miles
• 10m 09s /Mi

It's an easy week. I thought about going long, but felt like turning around at 16 minutes, so I did. Overall felt good, but slow. My hr was low, but RPE kind of high. Maybe I need the recovery week! That's why I turned around. I think I need to take it easy.

Swim

• 1h 00m
• -----
• -----

200 swim
300 [50 kick hard, 50 swim x 3]
300 [50 kick easy, 50 swim build x 3]

[1 x 200
2 x 100
4 x 50]
repeat set and make the second time through faster.

Tough day. We had superfastguy in the lane again. I realized if I stayed with Gretchen I could draft and keep up. She usually wasn't staying up with him, but we weren't getting lapped. Once she got out to go to the locker room for a minute. I tried to stay with him and managed for 2 or 3 lengths, but on a turn he got away from me, and once I was out of his draft zone he pulled away quickly.
I worked very hard during all of these sets and was breathing really hard.

Sport

• Boot Camp Conditioning
• 1h 00m

Swim

• 1h 00m
• -----
• -----

Run

• 45m 08s
• -----
• -----

Didn't get to the Y fast enough after swimming to get a spin bike. So I did a run instead.

Sport

• Plyometrics
• 1h 00m