Run

• 45m
• 4.00 miles
• -----

1.5 mile warm up jog
4 x 100 m strides
6 x 1/4 mile (1:22, 1:25, 1:29, 1:26, 1:28, 1:19)
1/2 mile cool down walk/jog

Swim

• 25m
• 1000.00 meters
• -----

Morning workouts - YUCK!
1 x 500 warm up - 8:58
1 x 500 LOCO swim - 9:02

Run

• 25m
• 2.20 miles
• 11m 21s /Mi

Stroller run around park and neighborhood with James.

Bike

• 25m 55s
• 8.40 miles
• 19.45 Mi/hr

First lunch ride of the year. Not sure if 2-3 8 mile rides a week will help, but they can't hurt. Especially if I turn them into good hard interval sessions. Strava said it was 190 watts for whatever that's worth.

Run

• 13m 55s
• 2.00 miles
• 06m 58s /Mi

Today marks the transition between base training and focused speed training. Today's time trial was to get a base reading. Splits (mile 1 - 6:51, mile 2 - 7:05 or 7:29). I tried a new app (Strava). When I stopped it, the time said 13:56, but after saving, it said 14:19. Hmmmm?

Swim

• 45m
• 1650.00 meters
• -----

1 x 1000 - 17:21 New PR by over 1:00
6 x 25 sprint
1 x 50 easy
4 x 25 sprint
1 x 50 easy
3 x 100 - (1:38, 1:38, 1:45) Tired.

Bike

• 45m
• 14.00 miles
• -----

4 x tabata sprints

Run

• 52m 15s
• 6.08 miles
• 08m 35s /Mi

2 mile warm up jog
3 miles 1:00 tempo / 1:00 base pace
1 mile cool down jog