Getting back on track

Feeling 100% again after last week's bug and am back on schedule.

Changing the run around a little and am going to run to HR again for a while. My HR has been so low lately that I don't think I have been challenging myself at all. In fact it's been down right boring. Now for runs other than a long run I'm going to run near the top of zone 1 and the bottom of zone 2 from last years numbers.

Using what I considered my LT from last summer (174 bpm) and looking them up in the Training Bible my running HR zones are as follows:

Zone 1 115 - 148
Zone 2 149 - 158
Zone 3 159 - 166
Zone 4 167 - 173
Zone 5 174 +

Runs under 1 hour my target will be 148 to 155.
Runs more than 1 hour will be under 148 to 150, formerly under 142.
This should bring my long pace near 8:10 and shorter stuff just under 8:00.

Sun
Bike Spin class 60 minutes

Monday
Run 60 minutes 7.1 miles HR 148

Tuesday
Run 45 minutes 5.6 miles HR 147 (lunch time)
Swim 3200 meters - endurance speed see below
Bike spin class 60 minutes HR 136
Run 30 minutes 3.6 miles HR 144

Swim 3200
warm up 300 free, 6X75, 200 free
4X250
--150 build :10 rest
--50 fast :05 rest
--50 easy :30 rest
300 kick
6X125
--75 build :10 rest
--25 fast :05 rest
--25 easy :20 rest
200 cool down