Week of 7/6

I was good and solidly tired over all this week with five swim sessions, five run sessions, four bike sessions.


Monday

Run- 45 min easy lunch time run.. Ran up Lake Samm & back

Swim- ECMT Workout.. 2000 yards total.. Mix of drills, continous swim.

Tuesday

Swim- Mainset 300,200,100 (easy. mod. fast) 2x25 kick, 50 free 300, 200 (same as first set) - 4.55, 3.04, 1.26 then 4.50, 3.00

Bike- 2hr 5min, 40miles..

Wed

Swim- Mainset 5x200- 3.03-3.04 all on 30 seconds rest

Track- 1000, 800, 600, 800, 800. L pace, 2 min rest. (2.21, 2.42, 1.57, 2.44, 2.45)

Oh man did I ever feel like crap in that work out.. Not a surprise just a few days after a race.

Thurs

Swim- Mainset- 4x300 (4.45-50)

Run- 60 min

Friday-

Bike- 2hr ride w/Shannon & Lauren on Beaverton Hills

Run- 20 min between bike & run... "Epic run" w/Shannon in Forest 1hr 45min

Saturday-

Bike- 100miles on Sauvie, 5hrs. Blustery.. Not an easy 100.. Rode all on my own.. Two bottles, 1 gu, couple of donuts

Swim- Easy swim in late afternoon at SWCC

Sunday-

Bike- 2hrs over hill & dale in Mac

Run- 60min steady around Fairmount loop in Pdx