Bike

• 10m
• 3.20 miles
• 19.20 Mi/hr

Mini brick before swimming-
5 min bike, 5 min run, 5 min bike, 5 min run

#1 bike 1.6 miles (90-100 cadence) HR Max 149, Ave 133
#2 run .6 miles HR max 165, Ave 157
#3 bike 1.6 miles (90-100 cadence) HR max 164, HR Ave 156
#4 run .6 miles HR max 172, HR Ave 164
About 1 min rest between each set

Run

• 10m
• 1.20 miles
• 08m 19s /Mi

see bike.

Felt really tight and stressed out today :(

Swim

• 1h 05m
• 4200.00 yards
• 01m 33s /100 yards

400 free
400 IM drill
4x100 kick on 2:00

4x50 free desc. 1-4 on :45
4x50 IM on :50

5x500 on 6:45 (hold 6:15)
#1-400 free/100 IM
#2 300 free/100 IM/100 free
#3 200 free/100 IM/200 free
#4 100 free/100 IM/300 free
#5 100 IM/400 free

100 EZ

• Health data: Sleep: 3 Stress: 1 Soreness: 2 Fatigue: 3 Hours slept: 7.5 Overall Workout: 2

Swim

• 1h 00m
• 4000.00 yards
• 01m 30s /100 yards

400 free
400 IM drill
200 kick
600 free pull with paddles on 7:30
4x100 IM on 1:30
3x500 free on 6:15
3x100 free on 1:15

200 EZ

supposed to bike today too, but knees really sore from yesterday so decided against it.

Congrats to everyone who did St. Anthony's Tri -especially my swim training partner Michelle who was second among TNT females (her first tri ever)!!!

Run

• 1h 15m
• 8.93 miles
• 08m 24s /Mi

I decided to kick my my ass today because I slacked off yesterday.
10 K race pace 51.07 PB!!! By about 2 min.
(HR-Max 182, Ave 171)
Then continued into an additional 2.73 miles to equal an hour and 15 min total. Longest distance ever!

I'm already sore.

Swim

• 50m
• 3000.00 yards
• 01m 40s /100 yards

Easy swim after run
Warm up
600 free
200 IM drill
200 kick

Main set
2x3x300 on 4:00
#1 pull with paddles (3:30), #2 moderate (3:40), #3 pace (3:30))

200 EZ

Swim

• 1h 25m
• 5000.00 yards
• 01m 42s /100 yards

400 free
400 IM k-d-d-s by 25
200 kick

4x50 free desc. 1-4 on :45

4x600 (25 fast, 100 pace, 50 fast, 100 pace, 75 fast, 100 pace, 100 fast, 50 easy) Fast IM order by 600, pace free on :30 rest

200 (25 scull, 25 easy with paddles)

4x250 on 3:15 (first 2 pull with paddles)

200 EZ

Run

• 40m
• 4.65 miles
• 08m 36s /Mi

Ran down and up the East River. HR monitor not working again...think I was around 160-170. Felt a little tight today.

Hoping our apt. buyers sign contract today, so that we can go to contract on the CT house. I think I am going to be broke for the next 30 years...