Run

• 51m 46s
• 4.10 miles
• 12m 37s /Mi

Lunchtime at the Y. 1 mile time trial and Track workout.
MileTT - plan was to run every 220yds(200meters) in 48sec to maintain pace, which i managed. I started off a little fast, and by the time I was in the last 220 I was dying, desperately trying to just finish and not quit.

wu- .863miles 11:25min
TT- 1mile 6:20min, cut 25seconds off trainer record to set a **New PR!!!**
cd1- .350miles 7:43min

ints- 8x220yds(200mtrs) in 40sec each equates to 5:20pace
cd2- .619miles 11:42min

Technically it's not a new PR since 25 years ago in HS track I ran a 5:25, but since I'll never get back down to that I figure this might as well count, so WooHoo!

• Health data: Hours slept: 7 Overall Workout: 5

Bike

• 1h 34m 05s
• 23.82 miles
• 15.19 Mi/hr

Long bike.

Swim

• 13m 37s
• 500.00 yards
• 02m 43s /100 yards

At my Condo pool.

• Health data: Sleep: 2 Hours slept: 6 Overall Workout: 3

Run

• 1h 51m 12s
• 10.63 miles
• 10m 27s /Mi

Long(sort of) run. Did NOT feel like running. Forced myself to go, one arm behind the back kind of thing. The Long Run is the basis of all your running fitness....blahblahblahblah etc. Decided to change up the long run and combine it with a series of 'tempo' intervals which seemed to work okay. Maybe i'll go again in the evening.(ya right!)

Profile by Plan.
L1wu- .657miles 10:00min 15:28pace
L2- 8.795miles 1:27:55hms 10:00pace
L3cd- .751miles 10:07min 13:32p

Profile by mile.
L1wu- 13:10min 14:09pace
L2- 9:00min 9:07p
L3- 9:08min 9:09p
L4- 12:42min 12:55p
L5- 8:44min 8:45p
L6- 10:56min 11:03p
L7- 11:02min 11:09p
L8- 10:46min 10:53p
L9- 9:00min 9:06p.821miles 6:37min 8:13p
L10cd- .751miles 10:07min 13:32p


Profile by Interval.
L1wu- .942miles 13:10min 14:09pace
L2int- .464miles 4:00min 8:48p
L3int- .589miles 5:00min 8:37p
L4int- .632miles 4:50min 7:44p
L5int- .538miles 5:00min 9:27p
.382miles 7:05 break
L6int- .552miles 4:55min 9:03p
L7int- .623miles 4:55min 8:01p
.270miles 4:50min break
L8int- .856miles 7:10min 8:28p
L9int- .599miles 5:05min 8:37p
.291miles 6:00min break
L10int- .695miles 600min 8:45p
L11int- .512miles 4:20min 8:37p
L12int- 1.312miles 10:45min 8:15p
Lcd- .751miles 10:07min 13:32p

• Health data: Sleep: 3 Fatigue: 2 Overall Workout: 2

Run

• 32m 55s
• 3.02 miles
• 10m 54s /Mi

Short tempo runs. Felt tired.

Profile by plan.
L1wu- .923miles 10:00min 11:01pace
L2ints- 1.752miles 18:38min 10:39pace
L3cd- .321miles 4:16min 13:44pace


Profile by interval.
Int1 - .319miles 2:25min 7:49pace 164avghr 172maxhr
Int2 - .337miles 2:10min 6:40pace, 162avghr 181maxhr, slight downhill
Int3 - .333miles 2:15min 6:59pace 154avghr 162maxhr, saddle terrain profile
In4 - .345miles 2:20min 7:00pace 159avg 166maxhr

totals 1.334miles in 9:10min avg 6:53pace

Swim

• 40m 18s
• 1500.00 yards
• 02m 41s /100 yards

At the Y.

500yds 9:17min balance drills with fins
500yds 20:42min 3sec delay drills with recov in between, no hurry
500yds 9:18 timed swim to see effectiveness of drills. 1:51pace, 17 strokes per 25yds, 1.47yds per stroke.

Sport

• Yoga
• 30m

• Health data: Overall Workout: 3