I didn't really plan it but I have run 11 days in a row now and today will be the first day without a run. Still not big miles but I should finish the week with around 34 miles.
Much bigger week on the bike with 4.5 hours allready and have 1 hour planned for tomorrow.
So today I got a swim in with FAST, a little less yards but we had Dawn help some of us on starts. She explained some things I really didn't understand and still need to work on.
3300 yards in about 1:10
550 warm up
3X500 on 7:45, 8:00, 8:00
4X100 kick with fins
4X100 on 1:50 IM, free, IM, free
6X75 free on 1:20
Starts
Bike 2:00 about 40 miles 144 watts HR 130
Really just mixed things up to keep it interesting, put in an old Tour de France tape and fast-forwarded through the boring parts.
15 min warm up
10X3 min over 160 watts 1 min easy
25 min moderate, near IM pace 145 watts
4X4 min over 170 watts 2 min easy
10 min IM pace
finish out easy
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