Wednesday, May 30th

Endurance Run
00:50:00

Steady State Intervals
3 x 8 min w/ 5 min recovery

Resting HR: 51

Tuesday, May 29th

Rest Day

Resting Heart Rate: 56 (high)
Had chiropractic adjustment today.

Monday, May 28th (Only 67 days till Vineman)

Cycling: Endurance Miles
04:00:00
Santa Ana River Trail with Mark
Headwind majority of ride

My legs are burned out from running/riding back-to-back this weekend.

Sunday, May 27

Morning:

Cycling: Endurance Miles
03:30:00
Tempo
2 x 00:30:00 w/ 15 min recovery

Rode down to Laguna Beach

Afternoon:

Running: Endurance Run
00:30:00
Hill Intervals
5 x 00:01:00 w/ 00:01:30 recovery

Saturday, May 26th

Endurance Run:
01:45:00
w/00:30:00 SS Run (Ave HR ~158 - 162)

Friday, May 25th

Rest Day
(as scheduled)

Thursday, May 24th

Swim:
Total: 1700m
300m warm-up
8x50m drill
100m LT
400m base
100m LT
300m base
100m Lt

Took it a bit easy as I still have stitches in.

May 23rd

Rest Day
Doctor's Orders
Besides its my birthday!

Tuesday, May 22nd

Rest Day

Doctor's Orders

Monday, May 21st

Rest Day

Sunday, May 20th

Running: EM
01:35:00

Saturday, May 19th

Brick Workout

Cycling: Endurance Miles
Total time 05:10:00
Total miles: Approx 85

Tempo Intervals: 4 x 15 min w/10 min recovery

Endurance Run: 15 minutes

Stretching: 15 minutes

Friday, May 18

Friday, May 18th

Active Recovery Run:
00:30:00

Workouts for Week of May 14th

Tuesday, May 15

Endurance Run/ Fartlek:
2x6 min at 10k race pace (~7:30-8:00 pace), 2x5 min at 10k race pace (~7:30-8:00 pace), 2x3 at 3k race pace (~7:15), 2x2 at 10k race pace. 5 min cool-down.


Swimming:
900 WU

Drillset/mainset: (3x) 100 DPS, 75 (5 kick on side arm-out, 25 6-count, 25 triple swtitch), 50 (25 r-arm, 25 l-arm), 3x 25 sprint **rest=10-15 sec for all intervals.

Wednesday, May 16

Cycling: Endurance Miles
01:15:00 (on trainer)

Steady State Intervals: 3 x 8 min; 6 min rest

Thursday, May 17

Swimming

1200 WU (300 swim, 200 kick, 200 pull)
Main set = 4x100 at LT effort r:10, 100 easy r:20, 4x75 at LT, 100 easy swim r:20, 4x50 at LTez swimpull set w/ paddles 100

Cycling: Endurance Miles
00:45:00 (on trainer)