Sunday: 46.5 mi bike
today: 6.2 mi run, 1425 yd swim, lifted


run: .4 mi w/u, 3.2 mi @ 7:53 pace, a couple tenths easy, 2.2 mi @ 8:20 pace
swim:

2 x [500 on 7:25 + 50 kick on 1:35] 7:15, 6:43
2 x 100 on 1:30
125 kick

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

That's a solid weekend! Congrats to you on the 2nd and your GF for the 1st!!

Sunday: Easy 5 mile shakeout run. That marks the first 50 mile week of many to come over the winter.

Monday:

10 mile run that was supposed to be easy, but I found myself progressing faster and faster without increased effort. Guess the running legs are coming around. And they appreciated the day off Saturday.

2000 yd swim at lunch.
1000 w/u (250 swim, 5x50 kick down swim back, 250 pull, 250 swim)
10x100 m/s

Saturday: :55 minutes trail run that started from my home, progressed up a mountain, and then back down that mountain (I saw a baby bull snake on the trail); abs and pushups for the first time since May (?).
Sunday: 4100y swim, mostly easy
Today:
800 warm-up, mixed with free, kick, back, breaststroke

Main set:
3 x (8 x 50, variable intervals)
(200 easy
Round 1 intervals: Odds @ :35, Evens @ :45
Round 2: :35, :40, :45, :50, repeat
Round 3: Odds @ :30, Evens @ 1:15 (times for the odds were :28, :29, :28, :28)

Aerobic/Cool-down set:
8 x 75 @ 1:15, Odds IM (no free), Evens, Free

Short course yards, 5000' (1520m) altitude

5 mi easy run this AM 44 min
1125 yd swim

2 x [5 x 100 + 50 kick] on 1:30, 1:25
25 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

9 mi run 73:31, 1375 yd swim this morning

500 w/u
50 kick
3 x [100 on 1:30 + 150 on 2:15]
50 swim
25 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

7.3 mi run 60:36
500 yd swim

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Tuesday:
Bailed on bike vo2 workout. Legs and mind not in it.
Did 3 mile easy run instead.
Another 4 miles easy at lunch.

Wednesday:
10 mile easy run
2000 yd swim
500 easy
8x50 kick down swim back
500 pull tempo, paddles/buoy/band
3x200 tempo, 30s rest

Thurs:
13 mile slightly progressive long run
Will do ~2k yds at lunch. Haven't decided what yet

Short course yards:

850 warm-up, mix free, free w/ snorkel, kick
12 x 50 @ 1:00/:50, odds tennis ball drill, evens swim
8 x 25 @ :40, no free
8 x 225 @ 3:00, supposed to be aerobic, but I was high aerobic/threshold, held 2:34-2:37
150 C-D

7.3 mi run 60:43, 550 yd swim. Was snuggling with the kittens this AM :-)

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD