April 27 - May 2

Mon - 6:15am swim. 6 laps x 3 + 4 laps fast. Each lap is really only 25 yards so this was about a 550 yard swim. Total time about 15:00* Will need to time next swim session.
6:30pm = 2.55 mile run with dogs. Took about 35:00 total. Had to run back to get poop bags


Tue - 6:15am Run = 6.51 mi/56:26/8:40 pace. Ran CH + canal to Riggs and back loop. Bottom of right foot tender but probably just b/c I haven't run in a while.
PM= Weights (Legs) 30:00

Wed - 6:00am Run = 4.5 mi/35:00. Gym Loop.
PM = RPM Bike = 1:00/12 miles approx.

Thu - 6:30am Weights = Upper 30:00. PM = rest

Fri - 6:30am Run 3.9 miles 33:00
PM - 6:00pm Swim = 25 lengths (6+4+4 speed & 11 easy 5min)


Sat - 18 mile Bike = 1:15:00. Extremely windy out, ok back. High of 21MPH, slow of 12MPH. Cardio felt real good, legs got a bit heavy

Sun - 6.32 Mile run/58:11/9:12 pace. Canal. Slow and easy run. Hot/80 degrees and sunny

Weekly totals = 11 w/outs (2 swim/2 weights/2 bike/5 run)
54 Miles/7:30:00 total time






Sat - LB




Sun - LR