Rest day. 

Picked up the kiddos for the night and ran errands and went out to eat and everything. Slowly getting used to having them on my own now. Still a little weird, need to find some friends for them to hang out with in Shoreview.
Run
  • 1h 28m 49s
  • 10.88 miles
  • 08m 10s /Mi

Ran up and down the slope on 96 by the Shoreview Mall. Not long enough for a 5 min interval but still worked out ok.

Swim
  • 1h 05m
  • 3500.00 yards
  • -----

Did the workout that I missed on Sat. Full thing went well. Almost all 100's were 1:29 or under... last 3 @1:32...

Strength
  • 1h 10m

Did most of the MS workout and Core 1 & 2.

Bike
  • 3h 34m 47s
  • 67.64 miles
  • 18.90 Mi/hr

Nice ride overall. Was trying to make it all the way to taylors falls and then I lost my rear mounted bottle cages due to a not tight enough mounting bolt... Kinda suckey. Hoping that I'll be able to get a new round nut that will work for it so I didn't just loose $50!

Run
  • 40m
  • 6.00 miles
  • 06m 40s /Mi

Was actually a bit longer but the garmin died prior to completing the run...

Run
  • 50m 06s
  • 7.00 miles
  • 07m 10s /Mi

Ran out to the Chippewa track and everything went well. Pushed hard on the 6x800 and did super easy 400 in between each interval.

Bike
  • 49m 27s
  • 17.91 miles
  • 21.73 Mi/hr

Did a warm up @ Withrow course and then the TT.

Averaged 22.6 @ 230watts...
Time: 35:55

Next time I'm breaking 35 minutes for sure...

Skipped the strength session at night due to severe cramping from the 2 speed workouts early evening.

Swim
  • 1h 00m
  • 2800.00 yards
  • -----

Busted out the entire workout and felt pretty good throughout. basically kept the 4x's @ 1:35,1:32,1:29,1:25 ended @1:39, 1:35, 1:32, 1:29...

Base 3:

Bike
  • 2h 01m 32s
  • 39.94 miles
  • 19.72 Mi/hr

Rode the D6 and it felt really good. It's going to take a little while to get the muscles all used to the aggressive position, but will be well worth it in the end.

Strength
  • 1h 30m

MS Phase Workout

Base 3:

jarheadjred's Training Log


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