A week in workouts... 4/26

All the gory details.

Week of 4/26

Monday-

Bike- Gorge ride, 2hrs 15min; flatted 5mi from car

Swim- 3000y, 750w/up & cool down, then 300,200,100x2 (4.38, 3.02.1.27) 200 pull, (4.45, 3.08, 1.32) McM community pool is rough !

Tuesday-

Bike- Just a touch over 2hrs out in McM, another warm day. (80's), just trying to punch in time and recover.

Run- early evening 50min to Linfield plus 2mi running on track. It was really warm!

Wednesday

Swim-3k=750w/up & cool down, then 300,200,100x2 (4.38, 3.02.1.27) 200 pull, (4.45, 3.08, 1.32) McM community pool is like swimming in the ocean, argh, no lap lanes.

Run- 30min to Linfield and back just going easy

Thursday

Bike- Trainer set

10min w/up 3x15min at 85% of FTP (HalfIM race wattage) 230-240w 10min c/d

Felt comfortable, but not a fun way to ride the trainer.

Friday

Moving into new place, super duper busy all day so workouts had to go out the window.

Run- easy run 30min to Nike campus & back

Saturday

Bike- 60mile Hammer Fest, err.. I mean fast paced ride done in Z4 most of the time.

Swim- late day I struggled through a truncated set about 2500 yards (250free, 250 pull paddles, 50 kick, 200 drills, 300,200,100, 250free, 250 pull paddles, 50 kick, 200 drills)

Sunday

Run- Good solid run w/Bryan & Matt on Wildwood (zoo to Pittock), 1 hour ten min

Swim- just north of 3k yards+

Set= 250free, 250 pull paddles, 50 kick, 200 drills, 3x500 (7.45, 8min flat, 8min flat on 30sec rest), 250free, 250 pull, 50 kick, 200 drills; The fives were a little rough because I shared a lane, but c'est la vie.