Swim

• 1h 10m
• 4000.00 yards
• 01m 45s /100 yards

Effort: Hard
NEW 500 TT PR!!! 6:56
I planned the 500 TT tonight because there wasn't going to be any better time. I also had some help from a guy in the lane next to me, only he didn't know it at the time. He was doing his WU and was pretty fast and I just decided to try to pace with him. I lead him by a body length for the first 250 but by the last 100 I was just behind him about a half body length. I was very stoked (but unable to breath) when I finished and looked at the clock. 6:56!!!!! I am very pleased!
The rest of the workout went well and I didn't give up the tough stuff after the TT. The main set was 4x250 on 4:00 and I was landing at 3:40 on all but the last (3:45).
2x250 WU
2x250 Pull w/buoy
150 Kick w/fins
250 w/fins
500 TT 6:56
4x250 on 4:00 (Landing 3:40
100 Kick
2x250 Pull w/buoy
2x250 CD

• Health data: Hours slept: 7

Run

• 35m 40s
• 5.00 miles
• 07m 07s /Mi

Weather: 57/54 Wind: 9/21
Effort: Mod/Hard
This was my last harder run before the race on Saturday. I obviously backed the distance down substantially, from 9 to 5 miles with only 3 at a tempo pace. My miles were at my 10k race pace. Coming in at 6:51, 6:57 and 6:51.
The paces felt comfortable difficult and something I surely cannot maintain for a half marathon. This should be a good idea what I should be able to complete a 10k in and also it gives me a little bit of an idea what I might be able to go for a 5k.

• Health data: Hours slept: 7

Bike

• 1h 25m 03s
• 25.01 miles
• 17.64 Mi/hr

Weather: 56/56 Wind: 16/20 (BS)
Effort: Mod
I think the wind gauge is way off. for part of the recovery portion of this ride I was down to 12-13 mph and I haven't been down that far since last season and I have ridden in more stiff winds than today.
I went the same type of effort and cycle of reps that I have been doing for a while and I am sure I need to change it up some. I was on 3 off 1 staying in mid/high Z3 for the working reps. I did have some spikes into Z4 which was fine and I need to get some solid work in Z4 before to long.

• Health data: Hours slept: 7

Bike

• 2h 07m 43s
• 40.00 miles
• 18.79 Mi/hr

Weather: 73/77 Wind: 6/9
Effort: Mod
It turned out to be a pretty nice ride. the weather is supposed to turn crappy soon and I am glad to have gotten this in.
I would liked to have gotten a swim in this morning but I had an urgent Honey-do come up. I wasn't pleased to hear it because I was about to head to the pool. All in all I am glad I went ahead and did it but not at the time.
The ride was like the other long training rides, 6 on 2 off in low Z3. By the last rep I was looking for the end. I also had a couple of short rests in the last interval that allowed me to catch my breath but this only caused me to punish myself for having them. I rode an extra 2 miles in the last rep so I could make sure I got enough work in. I had to stop both times. Once for a train and the other for a stop sign and there was quite a bit of traffic to wait on.

• Health data: Hours slept: 7.5

Swim

• 1h 15m
• 3950.00 yards
• 01m 54s /100 yards

Effort: Hard
I hated this workout before it got started and it didn't really change much once I was in the middle of it. the effort I knew would be hard today but I also was surprised by some of the 50's.
The main set consisted of 24x50 and that's why I wasn't looking forward to doing it. I tried something a little different today while on the harder sets. I tried breathing every 4th stroke rather than every 3. In so doing I was able to cut a couple of seconds off my each of the early 50's and allow more rest. By the final 6x50 though, I wasn't able to go that long without breathing. I would have been gasping to much and probably swallowing a ton of water.
Now that it's done I am glad I did but that usuall goes without saying.
2x250 WU
2x250 Pull w/buoy
150 Kick w/fins
250 w/fins
6x50 on 1:00 (landing 37-38)
6x50 on :55 (landing 37-38)
6x50 on :50 (landing 38-40)
1 minute rest
6x50 on :45 (landing 40-42)
1:30 Rest
100 HARD at 1:16
100 Kick w/fins
250 w/fins
2x250 Pull w/buoy
2x200 CD

Run

• 1h 20m 28s
• 10.00 miles
• 08m 03s /Mi

Weather: 76/79 Wind: 0/8
Effort: Easy
The temps are again very different from last weeks' long run. There was also no wind to really speak of. I kept the pace slower again to make sure I didn't drive myself into heat exhaustion.
This was a shorter run to taper for the Hm coming next weekend. I had to make myself take a the mileage back a notch because I really didn't want to. But, I knew I needed a recovery week as well as some type of a taper. My legs have been ready for a break fora week but I didn't want to taper/recover quite yet. Now I am ready.
I am still trying to break the new Inspire 7's in. The heel is biting my low Achilles on the left foot and I have already worked through the right foot.

• Health data: Hours slept: 8