Run 140131

Ran 3.67 Miles in 27:37(7:30) pace.  Felt ok, legs were a little tired from Wednesday.  Long way to go.

Run 140129

Ran 3.84 miles in 28:21(7:23 pace) first run with a sub-7:30 pace in awhile. Run felt good for a change.

Swim 140128

Swam 2000 yards

Warm-up
50 free
100 pull
200 free

Main
1x500 (8:25)
1x500, last 25 of each 100 hard (8:30)
1x500 (8:25)

Cool down
50 kick
50 pull
50 Free working on sighting.

Ride 140127

Rode 35 min on the trainer, steady effort.  Mixed in a little out of the saddle work.

Swim 140126

Swam 2500 yards - longest swim of the new year.

Warm up:

1x50

1x100 pull

1x200

Main A:

5x200. First two were 50 easy/50 hard middle one was 25 easy/25 hard last two were 50 easy/50 hard. 45 seconds rest between each 200

Main B:

1000 yards in 17:54 steady pace

Cool Down

1x50 pull

1x50 breast with dolphin kick

1x50 free with sighting practice.

Run 140123

Ran 3 miles in 22:45 at Valley Forge. VERY cold and windy. Really enjoying lunchtime runs again. My iPhone died again , I think it is revolting from the cold.

Run 140120

Ran at Valley Forge Park.

About 4.25 mile in 32 min. My phone died after a mile and a quarter.

Swim 140119

Warm up:
1x50 Free
1x100 Pull
1x200 (Free/pull/kick/free)

Main
3/500 (7:59/8:49/8:50)

Cool Down
50/50/100

Swam was good, first 500 was fantastic.  Might even be a PR.  I didn't plan on going that hard but 250 I felt strong and was in a good rhythm.

Run 140117

Ran 3.86 miles in 29:19(7:36 pace) way too slow.

Showers are in at work - for the first time in 3 and half years I will get back to lunch time workouts.  That should help as my triathlon training picks up.

Bike 140113

Rode on the trainer for 30 min at night.  Really need to get the second speedometer set up on the back wheel.

Run 140112

Ran 4.26 miles in 32:34(7:39)

Pace is a struggle right now as I am getting back into everything.

Swim 140111

Swam 1650 yards

400 Warm up 50/50/100/200
1 x 1000 Main Set
250 Cool Down

Rode 140104

Rode 30 min on the trainer.

Swim 140101

Swam 1500 yards

350 warmup

5x209

150 cool down