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Monday - March 13

Run

59m 59s
6.63 miles
09m 03s /Mi

Long Slow Endurance Run
Mile 1: 8:47.2 146
Mile 2: 9:02.2 146
Mile 3: 9:07.6 146
Mile 4: 9:06.6 147
Mile 5: 9:13.8 149
Mile 6: 9:12.2 150
Last: 5:29.1 154

Swim

08m 32s
400.00 yards
02m 08s /100 yards

Did 50yd warm freestyle, couldn't maintain so did the 400yd workout using sidestroke. Cool down was 25yd freestyle and 25yd breaststroke.

What much warmer and more humid today than it has been. Run went well but heart rate was about 5 bpm higher than normal, was on the middle to high side of Z2.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Sunday - March 12

Bike

30m
7.50 miles
15.00 Mi/hr

Ride on the trainer with my new setup. Felt good, need to work on getting some saddle time and getting into bike shape.

Run

26m 39s
3.05 miles
08m 45s /Mi

Plymetric Warm-up
Warm Laps: 2:21.5 125
Slow 1: 2:39.9 142
Fast 1: 1:59.3 162
Slow 2: 2:39.9 153
Fast 2: 1:58.9 164
Slow 3: 2:51.1 151
Fast 3: 2:04.6 159
Slow 4: 2:51.6 151
Fast 4: 2:01.9 160
Slow 5: 2:44.1 157
Cool Down: 2:24.6 123

2 laps for each set on the indoor track, lane 5, total is 467m per set. Two laps warm up jog after Plyo's, one lap walk for cool down.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 47 Hours slept: 9 Overall Workout: 3

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Saturday - March 11

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Friday - March 10

Run

1h 34m 01s
10.00 miles
09m 24s /Mi

Long Run:
Mile 1: 9:18.7 137
Mile 2: 9:17.9 141
Mile 3: 9:24.0 141
Mile 4: 9:23.5 143
Mile 5: 9:31.0 144
Mile 6: 9:29.0 145
Mile 7: 9:40.0 145
Mile 8: 9:37.7 145
Mile 9: 9:27.0 148
Mile 10: 8:52.9 154

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Thursday - March 9

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Wednesday - March 8

Run

1h 03m 23s
7.00 miles
09m 03s /Mi

Long Steady Run:
Mile 1: 9:10.2 138
Mile 2: 9:10.7 141
Mile 3: 9:13.8 141
Mile 4: 9:01.5 142
Mile 5: 8:54.0 145
Mile 6: 8:59.2 147
Mile 7: 8:52.2 149

This run felt much better than those from the weekend. Had to make pit stop between miles 4 and 5, seemed to work as I ran faster on the last 3 miles.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Tuesday - March 7

Went for my FIST fitting today. Things are looking good. Pick up the bike on Friday, had them change out the Aero-Bars, Shifters and got me a new seat and seat post. Spring is almost here, time to ride.