Week of 1/17

Quick Summary:

Swim-4
Bike-3
Run-4

Monday-

Swim: session, roughly 2000y: 4x200 on the 3.30, coming in at 3:05..Ramping swim in the last week has shoulders begging for mercy

Tuesday-

Run- 55min around South Lake Union. Was dry and not too cold

Swim- Set: LSD set (for this time of year), w/up 200free, 500pull, 3x400 30sec rest (6.20ish all), 200 pulling

Wed-

Run: 43min steady on BG to UW campus & back.

Bike: 60min steady, holding 180-200w.. new position feels good.

Thurs

Busy day.. had to truncate 1 wkout (bike)..

Swim= short recov session, technique focus, plus about 1k pull total, speed 5x100 @ 1.20 all.

Friday

Bike- 60min trainer; half base building/half threshold wattage work

Run- 32min easy

Sat

XC Ski- 90min skate at Cabin Creek.. Cruddy conditions, snow was mix of hard pack ice, pebble-y and just snow that hadn't been groomed on the hills.

Bike -55min on trainer, aero base builder.. Pretty tough eve session in light of having skated earlier.

Sun

Swim- Samena, outdoors. Pretty standard set, pulling front & back end of workout + 4x200 3.05-ish, some faster.. left shoulder noticably tight, most likely from dropping elbowing pull phase of stroke.

Run- Nice/easy run around Lakehills area just after swim, 54min