Pacing
LT
40
2200
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15"
CD: 300 easy

Lap 1: 09m 02s, 1.02 miles, 08m 53s /mile, Max HR 184, Avg HR 167
Lap 2: 02m 00s, 0.15 miles, 13m 13s /mile, Max HR 184, Avg HR 159
Lap 3: 02m 13s, 0.18 miles, 12m 20s /mile, Max HR 182, Avg HR 157
Lap 4: 02m 06s, 0.18 miles, 11m 47s /mile, Max HR 183, Avg HR 161
Lap 5: 02m 01s, 0.18 miles, 11m 22s /mile, Max HR 183, Avg HR 164
Lap 6: 02m 06s, 0.18 miles, 11m 38s /mile, Max HR 184, Avg HR 164
Lap 7: 02m 18s, 0.19 miles, 12m 14s /mile, Max HR 185, Avg HR 161

So I was going to wake up and do the run in the morning, but I couldn't wake up and knew that it was so short I could do it at lunch. So I did.

The run felt good. Just a nice solid run and I got to do it on grass. Didn't have a down hill, but I did have the wind at my back, so that felt pretty good and probably was the next best thing.  Ok, this is an addition after I did the first write up.  The download also brings in lap data!  How cool is that!?!?!  Awesome.

The swim was tough but easier than I thought. Here are each of the 100's with the 15 second rest on each one.

2:07.22

2:07.05

2:08.10

2:10.55

2:06.00

2:04.61

2:08.89

2:07.10

2:11.25

2:11.23

2:11.27

2:10.75

Not the fastest, but consistent. And this was a pacing workout, so that is worth something. :)

Easy swim
Recovery
30
1500
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.

Endurance
50
2500
WU: 400
MS:
4 * 150 2:45
2 * 50 Back loosen
4 * 100 1:45
2 * 50 Back loosen
4 * 50 0:45
100 Easy
4 * 100 pull w/paddles 1:45
CD: 200

So glad today is a recovery day.  I so need it.  Legs are a bit stiff and sore today, but I guess that is to be expected after 3 straight days of running.  Going to have to figure out how I'm going to get my workouts in, at least tomorrow.  May have to find some way to split them up.  Probably swim in the morning, go work with William and then do the bike ride from the house. 

I think I will wait to see if I'm going to do the Time Trial on Sunday morning.  Wait to see what the weather will do.

Fire won last night.  The goal by Blanco was a sight to behold.  An absolute beauty of a shot.  HAS to be up for goal of the week this coming week.  He so deserves it.  If you can, check out MLS.net to see if they have it up there yet.  I know the Fire's website has it.

Happy Friday everyone.

Swim Form
Form
30
1500
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Think I may have accidentally done an extra 50 in the Golf. WTF?

Run Base
Endurance
60
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

So I was going to wake up this morning and do the swim in the morning and the run after work. I was so tired, I couldn't get up. So I bagged it and did it at lunch time. Still going to do the run after work. Hope it doesn't rain, but even if it does, I'm doing it outside. No way am I doing an hour run at the gym. Can't stand it in there anymore. Only go to swim. Now that it is warm, I'll do EVERYTHING outside I can.

Really have no focus this week. Can't seem to get anything done at all. Seriously. I find excuses not to get work done. I'll start something, then something else will distract me. Wonder what is going on. Need to get this fixed. Too much to do to keep it up. Hmmmm....

Late workout thoughts. 6.33 miles in 1 hour. 9:28 pace. I'll take it. About the only thing, it hurt. The knees. Third straight day of running and they were starting to protest. Not a bad hurt. Ok, they didn't hurt, they ached. I know the difference. But last year, at this time, I was lucky to actually run for an hour without stopping. And I keep reminding myself of that. I have to. I'm so thankful I have a plan because without one, I would be lost. I owe all of my improvement to this site. It truly is the greatest.

Bike Base
Endurance
75
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Run Brick
Strength
30
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Ok.  So I didn't do the multisport thing on the Garmin, but it still didn't work.  Guess I actually have to kill one workout and do the other.  I'll have to remember that.  Oh well.  Still love the capability.  

The workout itself was awesome.  I was really worried about it, frankly.  I felt like crap most of the day.  Almost hung over.  Probably because I was up so late at the NGS lecture.  Anyway, the headache was starting to build so I took an Ibuprofen at around 1:30 or 2:00 and thankfully, it went away.  

So I got home and took off.  I think I was more pleased with the run than anything else.  I really took it easy on the run and still reeled off a 9:00 pace.  Seriously.  After a ride!  I think things are starting to fall into place.  I think I might be able to break the 8:00 barrier at the Homewood ReRun later this month.  I just have to remember to do a good warmup first.