Swim

• 1h 00m
• 3200.40 meters
• -----

NTEX Masters (scy)

Warmup
4 x 100 - 25 drill/25 swim/25 drill/25 swim
1 x 200 kick
1 x 300 pull
Transition
1 x 300 swim

Main Set
4 x 200 pull @3:30
200 social kick
4 x 100 pull w/ buoy only @1:45
200 social kick
4 x 50 pull, descend 1>4 @:50
200 social kick

Cooldown
300 swim

• Health data: Sleep: 3 Soreness: 2 Fatigue: 3 Hours slept: 5.75

Run

• 1h 00m 39s
• 6.02 miles
• 10m 04s /Mi

Ran alongside Ryan on his bicycle around Russell Creek and the lake, including a stop at the playground.

Strength

• 10m

2 Sets of
- 50 jumping jacks
- 20 pushups
- 10 pullups (5 pronated/5 supinated)
- 10 burpees

• Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 8

Run

• 39m 12s
• 6.20 miles
• 06m 19s /Mi

Hotcake Hustle 10k

New PR! 11th overall, 2nd in age group.

• Health data: Sleep: 3 Soreness: 2 Fatigue: 3 Hours slept: 6.5

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6.5

Run

• 29m 24s
• 4.16 miles
• 07m 04s /Mi

Finally got in a run this week. Wish it was longer; though I do have another race this weekend. Felt OK, if a little asthma from the cold temps.

(Get details from Garmin)

• Health data: Sleep: 3 Soreness: 5 Fatigue: 3 Hours slept: 6.5

Swim

• 51m 30s
• 2834.64 meters
• -----

NTEX Masters

Video analysis today:
- some downward pressure at start of catch; focus on elbow forward and not pushing down
- lead the catch/pull with thumb, esp. at start of stroke
- don't collapse catch at back of stroke; continue lead with thumb. Requires slight change to hand to compensate for body roll.
- hand coming to center of head during extension; keep slightly straighter in front of shoulder
- kick was occasionally wide

Warmup
250 swim
100 kick
250 pull

Main Set
4 x 100 50 easy swim/50 fast swim @ 1:50
1 x 300 pull easy
4 x 100 50 non-free/50 free @ 2:10

** video analysis **
1 x 100 moderate

1 x 300 pull easy
4 x 100 50 fast swim/50 easy swim @ 1:50
1 x 300 pull easy

Cooldown
1 x 200 swim

(Plus extra 50 accidently in both warmup and in cooldown)

• Health data: Sleep: 4 Soreness: 5 Fatigue: 3 Hours slept: 6

Bike

• 1h 00m
• 16.00 miles
• -----

Trainer.

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6.5