first 8 miles easy, z1.

two sets of stride during each mile for miles 9, 10, 11.

Straight

I really wanted to get in a long run today, but Mother Nature is not cooperating. This really makes me thankful for ho lucky I was with weather throughout all of IM training.

Since I couldn't run outside, I decided to make it a 90 minute sufferest on the trainer with a bunch of spinning, high interval, big gear grinding, etc intervals. So, this week ended up being a bit of a bike focus. I'll make next week a run focus.

Roadie

wondering if I'll ever swim pain free again

20 min wu at 10:00/mile pace
2 mile tempo run (17:10)
3x3 min zone 4 on 1:00 jogs
10 minute cool down

1000
500
150x2
100