Thursday through Sunday

It's been raining so much here lately



Thursday Swim 2600, Run 3 miles easy



Friday Swim 2600, Run 4 miles easy



Saturday Swim 3700yds masters, Bike 2 hrs on trainer, rolling hill program.



3700yds

600 warm up

12X50 kick on 1:00

5X100 on 1:45

5X100 on 1:40

5X100 on 1:35

5X50 on :50

5X50 on :45

5X50 on :40

250 cool down



Sunday Bike 2:15 between raindrops. Run 3 miles



Plans for this week:

Mon Swim or Bike depending on weather

Tue Run :45, Swim or Bike depending on weather

Wed Run Q1

Thu Swim 2500-3000 Bike 2 hrs with some hill work

Fri Swim light Run :45
Sat Swim masters Bike 2 hrs with some hills, Run Q2 or easy

Sun Bike long, maybe Gordo's HIM sim



I will be taking it easy the next week while I get ready for the TTT.



Q1 ~ 12 miles

2 miles E pace

2 X 10 to 12 min at T pace with 2 min rests ~ 3 miles

1 hr E pace ~ 7 miles



Q2 ~ 7 miles

2 miles E pace

4 X 5 min hard with 3 to 5 min jogs ~ 3 miles hard
1 mile E pace