WU: 400
8x50 stroke
4x100 descend
MS:
4 x (3x100 on 5"/50 on 1')
8x50 on 30" ez/fast
300 pull
50 kick
CD: 150 ez

Cramps, cramps, cramps. This was my third workout in a row where I was dehydrated and I really paid for it. Tough to concentrate on form, when all you're trying to do all morning is shake out cramps. It was busy at the pool, but no one barked when I did my doggie paddle. :(

305, 313, 300, 290 out to the 301 intersection and back. Had a couple of really strong sections and a couple rough sections...all in all a good ride. I was completely matted in sweat and bugs by the time I got home. Had to stop once in Sudlersville to get them out of my helmet.

Very tough run. Legs were incredibly heavy and flat from lifting this morning and my HR was through the roof. It was also pretty humid relative to what we've had lately. Had to walk almost every hill to keep my HR down.

2x12 reps

Speed bike on the Alpaca loop. They were lookin' pretty cute with their haircuts.

WU: 300 ez
300 kick
6x50 stroke
3x800 on 1' rest
6x150 (100 fast/50 mod) on 20" rest
CD: 300

Relatively uninspired swim today, but it's in the books. I could really feel my form falling apart and reverting to old habits later in the 800s which was confirmed by Z5's observations. Got refocused a little for the 150s which felt a little better. Pace on all three 800s was almost dead on 1:40s which I'm very pleased with since it was all aerobic.

They cancelled the walk/run on the bridge because of the winds. We were loaded up on the buses before they made the call. Then they said they had an alternate 10k route in the park that would start at 8am. About 3 minutes before the start (only about 200 people stayed) they said "oh, by the way, it's going to be a 5k". Major bummer. They took the time to measure out the 5k, why not run it twice? Oh well. Got in a long 2+ mile easy warmup, and ran full tilt right out of the gate - figured I'd blow it out as best I could. The clock said 20:24 when I crossed which is a new PR for me, although I haven't run a 5k in about 4 years. That pace is my pace on 800s on the track - not so sure I'm capable of holding that for 5k so my guess is it was a tad short. I'm still pleased with the run, but dissapointed in the distance. I don't think this is even worth a race report so doubtful I'll even fill that out. Nothing special to report beside waiting around for 2.5 hrs freezing my butt off.

Nice little jaunt with Z5 this morning at 0615. My typing is a little slow while my hands are thawing out. Didn't have a ride on the schedule since I have the 10k tomorrow, but I didn't want to pass up the opportunity for some company on a Saturday morning ride. A little extra time on the bike never hurts. My legs just didn't want to get going this morning which I can only assume was due to the cool temps.

Quick little run to sharpen up for tomorrow. Threw a couple short pickups in. Problem is, I wasn't feeling to sharp. Hope the legs feel a little springier tomorrow.

Now I'm off to chow on a seriously huge lunch, then a nice long nap. (I'm back from the nap. I think I may have set a new record....3hrs 10min. I'm feeling like a rock star!)

WU: 400 ez
6x50 kick no board
Main set:
400
2x300
4x200
5x100
10x50 descend each 5