Zone 2 - just an easy run after work

Fast 400's - wasn't feeling that great this morning but wanted to get one more hard workout before the mini taper to Wednesday. These were all run faster than my required 400m splits for the 5k. Hit the required splits throughout (mostly around 1:27 but with the wind to the finish, a couple of 1:28's/1:29's)
2k wu
6x400 sub 1:29 w 200m walk/jog recovery
200 cd

Mile repeats - goal to hold 6:25/mile
1 mile wu
3x1mile with 100m walk/100m jog between (6:27, 6:23, 6:26)
Finish with 200m fast (27")
4' cd

1500mTT
Goal was to at least meet standard for team (25') figured I would and wanted to go sub 23:30 if possible. Great day!
300 wu
1500mTT (23:17 - 7:33/15:32)
200 CD

Bike commute

Easy z2 run - just shaking out the legs.

Bike commute; work, St. Mary's, work, home

Not quite :(
Had to run 19:30 5k in order to qualify for a chance to race in California - one more chance next week...
15' wu
19:42 5k - tried to hold 1:33/400m but just wasn't quite able to today.
1:32
1:35
1:33
1:36
1:35
1:35
1:33
1:35
1:37 - ouch
1:36
1:35
2:20 (600m)
4' cd

15' TT
50 scull
100 nonfree
150 free drill
200 free
8x25 on 45" as b/e/f/e
15' TT (870 - 20m further than last time - actual 950m)
100 nonfree

Bike commute - windy again

Strides
15' wu
3x
200 stride/200 jog/100 stride/300 jog
5' cd

Bike commute - very windy :(

3x100
1st 50 6k1p/50 free
2nd 50 2k1p br/50 br
3rd 50 6k1p b/50 b
200 choice (75 swim/25 kick on side)
Mini set
6x50 golf (best score - 80)
Main set
9x200
1st 2x(25 scull/75 swim)
2nd 50 f/50 br/50 b/50 choice
3rd free fast
CD
50 double arm
25 scull
25 free

Easy run with the dog - legs feel tired so just getting them moving.