Week of 3/2

Summary:

Swim- 4 sessions
Bike- 4 sessions
Run- 4 sessions

Monday

Run-

53min run, out and back easy on Burke Gilliman (Redmond).. Feeling a bit tired from the hilly ride around Bainbridge

Tues

Swim-

Dropped into a masters swim squad early morning in Bellevue.. Main set= 500, 400, 150, 200, 100.. Done at race pace w/short rest, and descending intervals 40sec, 30sec, 20sec...

Bike-

Total time 1hr 10min, w/up and cool down

4 x 5min at 200watts, 1 min rest

10 x 2min at 200-210 watts, 15 sec rest

Wed

Run- 42 min steady... Threw in a hard, 4min surge at minute 16min to 20min; prolly close to 5k race pace "just for fun"

Swim- Main set 4x200y- on 40sec rest. Just punching in steady 200s at just below IM race pace, 3.00-3.06

Thurs

Bike/Run combo-

1 hour steady out on Beaverton roads, very short version of the "church loop", quick change, gatorade and then 45min steady run.

Not a fan of this workout, e.g. I think bricks are pretty worthless.

Fri

Bike- 40 miles; 2hr 27min.. Extended ride out past North Plains. Got windy half way through the ride, not fun.

Sat

Run- ..1 hr 15min- Terwilliger/John's Landing loop. First time w/HRM in ages. 132bpm avg; I got completely soaked.

Swim- Headed on over to the SWCC w/the kids. The usual, they play while I flog myself.. This was a planned swim but not intense, I knew I'd be tired after a long-ish morning run. Main set= 300, 200, 100: 4.40, 3.04, 1.27- I actually expected to thrash through it but I was actually smooth and just kind of diseled along.

Sun

Swim- Late morning SWCC swim.

Main set= 300 "easy" or IM pace, 200 mod/hard, 100 fast x 2 on 40 seconds rest.

300s: 4.40, 4.45 200s: 3.05's 100s: 1.26's

Bike- Time Trial. The out and back to the Glacial Erratic. Went under the previous best by a couple of minutes, but the wattage was really high.. 190w avg vs. 224w avg today. Good, hard ride.