300 choice
300 fingerdrag/swim 50's
300 scull/pull 50's
300 kick/shark 50's
2x3x50 descend
300 choice

Easy run at Shubie

Steady pace across the lake and back.

Mainly 30" hard 2:30 easy but Silversides Hill in the middle.

Out - 5:33
Back - 5:11
All done as 1 pole hard, 2 poles easy

Victoria locked the keys in the car so I had to go get her; big hill that I climbed on the way and just pushed the whole way :)

Easy run; knee feels a little strange from where it "wobbled" last night.

Trainer - mainly easy but some pickups to race pace; hopefully outside tomorrow.

Mainly easy but with 10x30" strides 1:30RI

Still not feeling great on the run but better than yesterday. Need my feet to heal.

Mainly easy; attacked hills but otherwise just riding.

Just steady riding; this is the best I've felt on the bike in a long time; everything clicked.

Easy run - felt really slow

20' wu
4x800 hard 400 easy (holding sub 2:50 for all)
5' cd

A's, B's and C's