After the first week on the third phase of running program

My legs still feel pretty good and my swimming is coming back.

It's taken a while but I've finally got more energy for swimming.  Swimming 100's on 1:40 is not a chore anymore and might drop back to 1:35 soon.  I've been consistently swimming 4 days a week near 12,000 yards.  All of those weeks with high volume without a break was just too much for me.  If I do another swim block like that I'll make sure I get an easy week every once in a while.

The bike is coming along well too.  I've been going though my regular rotation of threshold workouts and found doing them twice a week is a little too much for me right now.  I did the 5X8 on a Tuesday and Thursday, on the Thursday I had a difficult time on the last 3 intervals.   The following week when I did 3X10 on Tuesday, I did 3X20 SST on Thursday and felt much better for that workout as well as the weekend.

This week I had the 3X15 and felt pretty good.  My workouts for Wednesday to Friday got jumbled around because of a personal issue so Thursday's bike workout was only an hour which allowed me to ride a little longer on Saturday.  Overall the week was still productive.  Next week I'll do the 2X20 on Tuesday and 3X20 SST on Thursday.

I finished the faster stuff on the run in the last two weeks and moved on to threshold runs.  The faster stuff I was able to get near 6:45, a little short of the 6:30's I really wanted to be at but I'm training for what I'm capable of and not the goal pace.

Now I'm on the longer threshold stuff so it's a little slower but much longer.  This week was 4X10'(2) near 7:30's, next week has some mile repeats and then to 2X15 +10.  I've done all of those before and feel pretty good about them.  What I need to do is a 5K race to see what I'm capable of to reset or confirm my training efforts.

I'm still not running on Mondays, I think it's the right thing to do because the rest of my week feels so much better and is more productive.  Even though I'm taking that day off I'm still running the recommended weekly mileage, I just double on Tuesday.  Monday is just a swim day now.