VO2Max Intervals
20' wu
8x3' hard 2' spin
20' cd
Very windy and cold today - mostly cross wind so I was fighting it the whole way. Felt really strong and powerful for most of the ride.

Zone 2 - it was really nice this afternoon - almost completely different day. Good run.

Club ride
Started out nice and easy in the wind and rain. Was pretty good early in the ride but as it went on, things got colder and wetter. By the half way point, it was just Tom and I left so we worked fairly well to get back to the city. Lots of hills and winds, great workout.

T-Run
Tom and I set out shortly after getting off the bikes. Felt pretty good by the turnaround, before that things felt a little slow and choppy.
Out - 7:44
Back - 7:42

Bike commute - felt strong but forgot computer so times and distance are a guess.

4x100 wu
odds - 12k1p
evens - non-free
12x25 as
1st 1/2 fast 1/2 easy
2nd 1/2 easy 1/2 fast
3rd easy
4th fast
2x
250 2x(25 scull 100 pull)
250 50 non-free/50 free
750 build on 250's
Managed to get 350 of final 750
150 cd

Zone 2 run with the dog. Felt a little tight at first but not bad overall.

Bike commute - felt really good this morning.

300 swim (50 swim/50 drill)
200 non-free
100 scull

4x150 on 2:40
odds last 50 fast
evens middle 50 fast

12x50 on :55
2' rest
12x50 on :50 (made the interval on the first 4 and then back to :55's)

50 back cd

1st swim in the drag suit - felt normal for the first set of 12 but started to notice decreased distance off the wall on the second.

Easy run with the dog - beautiful evening, just had to run :)

Dryland

Pretty windy tonight - did a solid 30' effort in the middle of the ride at a mid z3 low z4 effort level. Felt really strong and powerful, even into the wind.