Swim

• 1h 00m
• 2100.00 meters
• -----

Morning masters swim, 50m lanes.

400 warm up, mostly fr with 50 each fl, ba, br
600 as 3x:
- 50 fly drill, 50 fly swim,
- 50 whip kick on back, 50 breast stroke
100 ez kick (I did flutter kick w/board)
10x50 fr swim: (I was leading the lane)
- Coach wanted us to try on :50, but I barely got there after the 2nd and she said go on :55. I must have been tired from the fly because I barely got there in time after the 4th too and she said go on 1:00 for the next 6.
6x50 :20r, fr pull with buoy
200 alt. 50 backstroke & 50 front crawl

Run

• 47m
• 10.00 kms
• 04m 42s /KM

Evening 10k race, The Moonlight Run, with a 100m elevation drop just after the start and back up again to the finish. A PR for that course by 5 minutes, 3rd place in my age group, and 88th out of 566 overall.

Run

• 30m
• 5.50 kms
• 05m 27s /KM

Treadmill run after work. 0.5% incline & 6.5 mph with :40 @ 8.5 mph starting every 3:00 from the 6 minute mark for 8x total.

Swim

• 1h 05m
• 2200.00 meters
• -----

Early morning masters, 25m lanes.

400 choice warm up, mostly fr
2x150 fr swim :20r, building
4x100 IM drills
6x50 kick :15r, I did all fr w/board, 2nd 3 w/zoomers
4x100 swim, IM order, :30r (made 75 fly, then fl drill)
2x150 fr pull w/buoy, 1st medium, 2nd easy
100 ez fr swim, (focus on 6 beat kick & long stroke)

Run

• 30m
• 5.00 kms
• 06m /KM

Treadmill run after work. 2% incline & 6.2 mph. Easy pace but some extra grade to change it up a bit.

Bike

• 45m
• 24.50 kms
• 32.67 KM/hr

Early morning on the computrainer, including a 5 minute TT. Averaged 357 watts for the TT, up 13w since the last test just over a month ago. Distance on the bike's computer was higher but I discounted that by a bit.

Run

• 30m
• 6.00 kms
• 05m /KM

Treadmill run after work. 0.5% incline and 7.5 mph. I wanted to push it a bit, but I expected a higher HR.

Swim

• 1h 05m
• 2650.00 meters
• -----

Early morning masters, 25m lanes. Coach Kim had a distance swim option for the workout today.

400 mixed warm up, mostly fr
400 fr as: 100 build, 200 strong, 100 medium
400 ez fr pull w/buoy
4x200 fr :20r, variable: fast/ez, ez/f, ez/ez, f/f
400 kick w/board (I did all flutter kick)
100 ez fr swim
50 fr drill, finger drag
100 ez fr swim

Run

• 30m
• 5.60 kms
• 05m 21s /KM

Treadmill run after work. 0.5% incline & 7 mph.

Bike

• 40m
• 20.00 kms
• 30.00 KM/hr

Early morning on the computrainer. JorgeM's week 16 Q2 workout, an easy one for a change. Ct in erg mode so distance / speed is a guess to log something.

Run

• 30m
• 5.00 kms
• 06m /KM

Treadmill run after work. 0.5% incline & 6.2 mph, slow and easy because my legs are still feeling yesterdays hills.

When I first turn on my HR monitor, I check the reading. It's often in the 40s if I'm just standing still and haven't been exercising, hurrying, etc. Today, when I turned it on before running, it read 38. I was surprised to see it that low and watched for a minute as it stayed in the 38-42 range. Once I started walking it jumped up into the 50s so I think it was working correctly. I've never seen it below 40 before.

Run

• 2h 21m
• 22.60 kms
• 06m 14s /KM

Morning run with the marathon club. Route took us through the river valley twice for some hills, and through a blizzard just for fun. Weather reported says -15C, snow, & 33kph wind, but it felt worse. The 8 am start sure felt like 7 today too!