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 

Run 131230

Ran 4.8 miles in 38:18. (7:57). Very hilly course but still way off my old times.

Swam 550 yards at night before bed at hotel pool .

Swim 131228

500 warm-up (200 swim/100 kick/200 swim)
4×50 w/ :10 rest (easy swim, kick hard on wall for :10)
3×200 pull w/ :20 rest (descend 1-3)
3×150 w/ :20 rest (50 free/50 non-free/50 free)
3×100 w/ fins w/ :15 rest (50 dolphin kick on back/50 swim free)
3×50 w/ fins @ :60 (kick as FAST! as possible!)
300 cool-down easy
*2500 total*

Felt good to be in the pool again.  Swim fitness didn't seem as off as my running fitness.

Run 131227

Intervals

10 Min warm up

12x 1:00 Hard/:30 recovery run

10 Min Cool Down

Total time 37:30, distance 4.33

Ran 1.67 with C afterwards.

Overall tough - will be long road back to my expected levels.