Slow, but getting faster. Big, but getting smaller

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Saturday - June 12

Swim

32m 33s
1200.00 meters
02m 43s /100 meters

Speed
WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200

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Friday - June 11

Today is an off day in prep for Sunday's race. I am starting to get excited/nervous. This should be a fun weekend, as we have family that lives on Lake Greenwood, so we are all heading down to their house Saturday and hanging out. Then Sunday having the race.

Health data: Sleep: 4

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Thursday - June 10

Run

15m
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Speed/Efficiency
15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Took one of my dogs, Mia, with me for this mornings short jog. She really enjoyed it, and so did I. A few more days until Festival of Flowers, my first Olympic distance Tri (only my second tri overall). This is going to be fun!

Health data: Sleep: 4

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Wednesday - June 9

Swim

40m
1280.16 meters
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Speed
WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200

Was up all night last night due to a work emergency. Took a long nap this afternoon, spent time with the family and headed to the pool at 8.

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Tuesday - June 8

Bike

40m 28s
12.56 miles
18.62 Mi/hr

Big Gear / Power
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

583 Calories burned.

Run

15m
1.20 miles
12m 30s /Mi

Endurance
Run 15' on a flat course or treadmill. HR in Zone 1-2. Focusing on form and running pretty. Stretching afterward.

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Monday - June 7

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Oblique Leg Extensions
1
15
15
0
0
ABS - Obliques
1
15
15
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Elbow Bridge (FB)
1
10
10
0
0
CORE - Level 1 Drills from Insanity
1
4
4
0
0
CORE - Reverse HyperExtension (FB)
1
20
20
0
0
CORE - Superman (FB)
1
15
15
0
0
CORE - Supine Leg Curl (FB)
1
15
15
0
0

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Sunday - June 6

Bike

53m 15s
14.86 miles
16.74 Mi/hr

Short ride. This is the pace that I will shoot for in the race. Took a different route than normal, and the last half was mostly uphill.
Did a quick transition at home and headed out on the run. Left knee was hurting during the ride.

Run

19m 54s
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Easy run immediately after the ride as part of today's brick. cut it short due to left leg pain that started on the bike. I got in a few good 20' strides though.

1021 calories

During this mornings short brick, I started having left leg pain. I cut the run short because the pain didn't feel right and I didn't want to get injured with a race coming up in 7 days.