Bike

• 24m 16s
• 8.60 miles
• 21.26 Mi/hr

Ride in the rollers today. Sort of speed/power/intervals. It was fun, but I really don't like rollers. I like road.

Swim

• 50m
• 2500.00 yards
• 02m /100 yards

300 wu

2000 free 30:39

200 cd

Great distance swim today, wasn't going for a PR or anything though.

Run

• 22m 37s
• 3.00 miles
• 07m 32s /Mi

Running easy on the track upstairs after weightlifting. Tried to keep 8 mins/mile pace, but ended up faster anyway!

Swim

• 30m
• 1500.00 yards
• 02m /100 yards

600 wu

3x 100s on 3:00
-1:12
-1:11
-1:12

4x 50s on 2:00
-:33
-:33
-:32
-:33

400 cd

Great sprint work today, killin it! I'm goin for sub 1:05 next week!

Strength

• 30m

Eh. I have had better days. Learned how to do deadlifts. Kind of.

Looking to reform my training plan to have 1 "leg day" per week, on Wednesday, I NEED to build strength. 200 lbs plus for my squat before tri season.

Swim

• 1h 00m
• 3100.00 yards
• 01m 56s /100 yards

1000 free - 15:??
500 pull - 7:??
200 IM - 3:07
200 back - 3:05
100 free - 1:19
100 ez - 1:31
100 free - 1:21
200 back - 3:09
200 IM - 3:09
500 free - 7:38

First time doing the Grand Prix set in a while, but it felt great! I forgot my times for the first couple, but whatever. Gotta build up to the Mega grand prix set too, that will be a fun day!

Sport

• Skiing
• 3h 00m

Run

• 14m 09s
• 2.00 miles
• 07m 04s /Mi

Ran upstairs on the track, first mile was 7:00 because I was determined to outrun some jokers in basketball shoes who thought they would pass me on my first lap. I showed them that I was just warming up. Great run though. Gonna have to up it to 3 miles soon, then speedwork/drills with mile repeats.

Swim

• 30m
• 1500.00 yards
• 02m /100 yards

300 WU

1000 FREE 15:44

200 CD

Eh, I got in the pool late and my shoulder were hurting from incorporating Lat Pulldowns into lifting beforehand. Eventually I started to feel great in the pool, but that is why short swims aren't fun unless they are sprints!

Strength

• 30m

Great day, but I was supposed to go to the Combatives center, since I couldn't find it, my workout started late at the gym and it cut my swim down. But, I felt strong and made Torture Twists 5 seconds each old, and upped my squat reps. Plus I added Lat Pulldowns finally, which hurt like crazy, but I did them nice and slow!

Run

• 14m 24s
• 2.00 miles
• 07m 12s /Mi

2 miles on the track upstairs after weightlifting. I think the reason I have been having problems with my left arch is due to a lack of relaxation, because after 1 mile, I relaxed my legs/feet/stride and it went away, plus I was running faster.

I don't think this fix is going to be very possible in the winter outdoors with all the uneven snow, I need to be more dynamic out there, so maybe I will have to stick to plowed sidewalks!

Swim

• 50m
• 2500.00 yards
• 02m /100 yards

600 wu

3x 500s alt free/pull/free
-7:31
-6:59
-7:14

400 cd

Wow. What an awesome day in the pool, killin it, going under 7:00 with the pull. I get stronger by the day.

Strength

• 20m

Pretty good day, added weights in some areas. I need to do something about the Torture Twist, it is relatively good, but I think I will put some weight in my arms, or I will start going 5 second holds instead. Squats felt strong, despite my left hip aching a little bit. Best of all, I am feeling stronger with my pushups, I WILL get it up to 100. Pullups... Id rather not blog about it!

Swim

• 10m
• 500.00 yards
• 02m /100 yards

300 wu

100 free TT - 1:09!
50 free TT - :33

50 cd


Time trial today was VERY successful, my goal was 1:10. This was the fastest 100 free ever in my life, including high school. Too bad I swam a 1:02 100 yd backstroke then!

Sport

• Skiing
• 3h 00m