Weekly plans

This is an easier week with about 28 miles of running and about 10K of swimming. I might try to get on the bike this week sometime, friday might be a good day.



Mon Swim 2000 E Form

Tue run 30 min easy

Wed Swim 3000 E speed Run 30 min easy

Thu Swim 2000 Test Run Q2 7 miles

Friday Off

Sat Swim Masters Run 30 min easy

Sun Run Q1



Q1 run

2 miles E pace + 5 X 5 to 6 min T pace w/1 min rests + 1 hr E pace

Q2 run

Sets of 1Km 1.2Km or mile I pace w/3 or 4 5 min recovery jogs to total lesser of 6% or 8K



VDOT 45

E pace 8:30 - supposed to be 9:17 but that is so slow that it hurts, it is so easy to run at 8:30-8:40 that I can't imagine how to run slower and hold good form. When I try, my cadence drops off and I wind up stomping like I used to do.

T Pace 7:25 - fairly fast for me

I Pace 400m @ 1:42 or 6:48 miles - really fast for me