The REBIRTH

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Tuesday - February 24

Swim

30m
1000.00 yards
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300 wu
10 x 50 :55-:57
200 cd

Bike

28m
8.00 miles
17.14 Mi/hr

did the hardest course on the express bike... major hills..
average poweroutput was 330 watts. heart averaged 161.. felt awesome.

first back to back workout in a while.. felt pretty good. afterwards.. swim was ok today.. did 3/4 power sprints.. minus flip turn.. so splits would have been faster, probably :45 - :49.. did something new.. the expresso bike.. cool piece of equipment.. the course time said 30 to 35 mins with average of 150 watts.. i wanted to beat the time... so i beat it by 2 mins.. maybe i can sneak a swim while working tonight at gym.. and some weight training. hips are really tight.. have to stretch a lot more..

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Monday - February 23

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Sunday - February 22

Swim

35m
1100.00 yards
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300 wu
6 x 100
200 cd

inspire me (2)

Saturday - February 21

Run

1h 23m 21s
8.52 miles
09m 47s /Mi

first run is a little while.. felt good until the turnaround.. hips and it band started to ache a little..

run was awesome.. breathing was ok.. felt strong.. until the aches came. i need to do some ankle strengthening exercises.. rolling my ankle a lot in these mizuno shoes