Saturday

Swim

Our swim practice with FAST was canceled cuz the lifeguard didn't show up so I didn't get to swim.

Bike
Rode the MTB on the Poto. 1 loop, 18 miles in 1:48
There was a lot of mud on the Goslin loop and that slowed me just a little. There was 4 or 5 places that I could not ride accross and had to put a foot down and drag the bike through.
I broke my chain about 5 miles into the ride but was able to fix it with my multi-tool. Serves me right for neglecting my MTB maintenance. Origionally I wanted to do 2 loops but I figured that I was pushing it after the chain issue.

Run
Run on the trail after the bike ride, not hard since I was fairly tired. Started from the parking lot to the beach, then from 1 to 2, 9, 8, 3 to the dirt road, turned right to 7 and back to the parking lot. I wore my trail shoes and didn't get a distance but I figure it was around 4.5 miles in 43 minutes.

Friday Saturday Sunday

Friday
Swim 2500 meters at LTF

Saturday
Swim 3600 yards with FAST
Run long 12.2 miles 1:41:50 HR 141

Sunday
Mountain Bike on the Poto again, this time a little easier.
18 miles 1:47 HR about 135

Thursday

Run short hilly route during lunch
5.35 miles 44:42 HR 142
Felt good, really wanted to get an earlier run in

Bike on Poto
18 miles 1:43 HR 146
Felt really good, that's the best time I've done on that trail.  Did a lot of riding on the big ring.

Friday Saturday Sunday

Friday - Off

Saturday
Swim with FAST 4000 yards - mostly free
Run on Hines 5.4 miles 46:37 HR 139

Sunday
MTB with Dave Z at Island Lake Rec area 14.5 miles ~1:30 easy
Run Long(er) 10 miles 1:24:56 HR 136
HR was abnormally low, I would have expected an average closer to 140.  Legs were tired near end.
Just over 36 miles for the week, that's where I would like to hold it while I bring my bike volume up some.

A bit of a rocky weekend

Friday
Swim with LALA 3000 yards with some stroke work but I got it all in

Saturday
Swim with FAST 4000 yards...Stroke and drill work too but one again, we got it all in.

Bike at Holley Rec area on Gruber's Grinder
15.5 miles in about 1:45
Very difficult trail to ride. Sometimes hard to follow cuz of the leaves. Sometimes very difficult physically with steep climbs and technically with odd turns, obstacles, rocks, roots and trees.

Overall this is probably the most technically difficult trails I've been on. I put it on par with Highland Rec area's trail. I fell pretty hard about 10 miles into the ride.I was making a quick sweeping left and my front tire ran over a small branch and slid away from me. It dropped me down on my left elbow which in turn jammed my shoulder. About 10 minutes later I did it again. At first I thought I broke my collarbone but I was OK, the second time I was really felt that something was broke, but again I was OK. I rode easier for the rest of the ride.

Since I had the shoulder issue I decided to take Sunday and Monday off so no running or swimming but Sunday morning I did go canoeing with Karen and friends and I felt OK. That little trip was a lot of fun.

Tuesday I was still a bit sore but feeling much better and since this is the off season I decided not to do the track workout and rest. I'm going to try and swim on Wednesday and see how I feel.

Fri Sat Sun

Friday
Swim 3000 yards with LALA - all free

Saturday - Off, I was so tired that I slept 12 hours

Sunday
MTB at Pontiac Lake 20 miles (2 loops) in about 1:50
The trail was fun, difficult on the first loop but the second loop was better and quicker.  Not as physically demanding as the Poto but much rockier with some different types of technical decents.  

Run later in the day 8 miles 1:06:41 HR 150

Thursday

MTB both loops at Island lake
14.5 miles is about 1:02:xx HR 147

Run 4 miles in 32:30 HR 141

Fri Sat Sun

Lots of swimming again
Fri
Swim 3200 yards with LALA

Sat
Swim 3650 yards with FAST

Sun MTB on the Potowatami trail
18 miles 1:46:30 HR 145

Thursday

MTB about 10 miles in nearly an hour at Maybury State Park.  Just rolling around having fun.

Might go out to Pickney this sunday to ride.  I really like that trail.

Monday

Looking ahead I noticed that tuesday was going to have some poor weather so I decided to ride today. Hopefully I can get a short run in between the raindrops.

13 miles on the MTB at Maybury 1:10 HR 142

Swim 3000 Meters 1:00
Sets of 200
Warm up 800 (200S, 100K, 200P, 100K, 200S)
200 Straight :20 rest
200 Alt 25's non-free
200 Pull
4X50 fast
200 Straight :20 rest
200 Alt 25's non-free
200 Pull
4X50 fast :10 rest
2X100 :10 rest
200 pull
2X100 easy cool down

Thursday Friday

I was pretty tired on thursday so I took it easy on the swim. It was colder and windy so I bagged the bike ride.

Thursday
Swim 1500 meters about 30 minutes.

Friday
Bike MTB
43.6 miles 3:12:24 HR 144
My longest ride of the year and it was on the mountain bike :)

Swim 2200 with LALA
A lot of stroke work

Monday

The MTB after powerwashing it from the ride today :)

Changed things up a little bit cuz of the warmer weather.

MTB at Island Lake 14 miles 1:19:48 HR 139. A lot of soft ground and mud, hard to ride fast since traction was unpredictable, I played it safe. When the ground was good I felt fast, I bought some new tires yesterday, Specialized Fast Trak.

Run 5 miles on treadmill since it was getting dark. 42:47 HR 140.

3 a day tuesday

A little bit different today. I gave up some swim time for more bike time. It was very nice outside today and decided to use it.

MTB 13.2 miles 1:13:19 HR 144

Cycle 60 spin class 60 minutes HR 129

Run after spin class 3.5 miles 30 minutes HR 142