Run #1

• 08m 59s
• 1.01 miles
• 08m 53s /Mi

Warmup mile.

Run #2

• 1h 29m 01s
• 13.10 miles
• 06m 48s /Mi

Cowtown got hammered.

63/3826 OA
15/266 AG

Swim

• 35m
• 1800.00 meters
• -----

LTF Masters

WU
6x50 - 25 swim/25 drill
200 kick
200 pull

Transition
3x100 - 25 free/25 non-free/25 free/25 non-free

MS (very abridged due to Cowtown)
3x200 RI: 20

CD
1x200

On the day that I have an over-abundance of "go" I'm only swimming 1800. Oh well, felt great today. Energy levels seems to be pretty high.

Run

• 19m 13s
• 2.50 miles
• 07m 41s /Mi

Short run with a few race pace pickups. Last run till Saturday.

Swim

• 1h 10m
• 3300.00 meters
• -----

LTF Masters

WU
300 swim
300 kick

Transition
4x100 swim - descend 1>4 RI: 15 sec

MS
3x400 swim - descend 1>3 RI: 60 sec
1x400 pull - focus on DPS
4x50 swim on 1:00 - descend 1>4
4x50 swim on :55 - descend 1>4
2x50 swim on :50 - descend 1>2

CD
200 swim

I actually made the 2x50 with rest in between (as opposed to having to do a flip turn at 50 just to make the interval). Ding. Woo.

Bike

• 1h 00m 04s
• 17.34 miles
• 17.32 Mi/hr

Very windy airport ride.

Run

• 32m 19s
• 4.00 miles
• 08m 04s /Mi

Easy treddy run after work.

Strength

• 30m

Core class

Run

• 37m 09s
• 5.00 miles
• 07m 25s /Mi

Run after getting back from Athens. Forgot HR strap, just ran a 3 mile tempo.