Run #1

• 31m 34s
• 3.97 miles
• 07m 57s /Mi

AM run from home. 3x200 on track.

Run #2

• 03m 52s
• 0.54 miles
• 07m 09s /Mi

WU with some pick-ups

Run #3

• 19m 03s
• 3.13 miles
• 06m 05s /Mi

RACE 5k

5:45, 6:24, 6:12, 0:42

Offical results: http://runccrs.com/results/?p=1434
18:58, 6:07/mi

First mile was net downhill, but still too fast. Paid for it during the second mile, but regrouped nicely and finished strong.

Run #4

• 05m 55s
• 0.66 miles
• 08m 57s /Mi

CD

• Health data: Sleep: 3 Hours slept: 8

Run

• 31m 19s
• 4.02 miles
• 07m 47s /Mi

Lunch run. 3x400 (800)

Swim

• 38m 16s
• 2500.00 meters
• 01m 31s /100 meters

wu:
400 6:20
2x150 drills
4x50 desc 40, 39, 40, 38
100 ez 1:35

main:
500 7:18
100 ez 1:36
10x50 on 1:00 (42-43)
100 ez 1:37
200 3:00

cd:
100 1:38

• Health data: Sleep: 3 Hours slept: 6.25

Swim

• 39m 43s
• 2500.00 meters
• 01m 35s /100 meters

wu:
400 6:35
2x150 drills
4x50 desc 42, 41, 41, 40
100 ez 1:35

main:
500 7:23
100 ez 1:43
5x100 on 1:40 (~1:30)
50 ez :50
6x50 on :30 (:20)

cd:
200 free/back 3:36

~~~~~~~~~
Ehhh..always a bit sluggish/slower in the morning.

Bike

• 1h 05m
• 19.50 miles
• 18.00 Mi/hr

Trainer.

2x20' (3') L4 251, 251
3x2' (1') L5 297, 317, 290

• Health data: Sleep: 3 Hours slept: 7.75

Run

• 37m 48s
• 5.29 miles
• 07m 09s /Mi

3.75mi tempo

Tempo is so much easier on the track (2mi on track).

• Health data: Sleep: 3 Hours slept: 7.25

Run

• 32m 38s
• 4.04 miles
• 08m 04s /Mi

From work. 8x strides on track.

Bike

• 1h 01m
• 18.30 miles
• 18.00 Mi/hr

Trainer.


wu:
7' ez
2x normal wu set
2' ez

main:
20' L4 (3') 254
15' L4 (2') 249
2' L5 (1') 294
1' L5 307

cd:
2'

• Health data: Sleep: 3 Hours slept: 8.75

Swim

• 39m
• 2500.00 meters
• 01m 33s /100 meters

Time est. No watch.

wu:
2x200
2x(50cu,50sk,50ftd)
4x50 desc
100 ez

main:
6x200 (1,2,4,5 w/ paddles. 3,6 swim)
100 ez
2x50

cd:
100 ez

Run

• 53m 51s
• 6.74 miles
• 07m 59s /Mi

From home. 2x800 on track. Rest easy.

• Health data: Sleep: 3 Hours slept: 7.5

Run

• 29m 52s
• 3.64 miles
• 08m 12s /Mi

Easy run.

• Health data: Hours slept: 8.75