DO WORK

Total Ride Time: 1:26:00 / 27.5 miles

Swim: Solid Structure. Extremely sore from upper body workout on Sunday. Still adapting to strength workouts.

• 2 x 100 free
• 200 stroke
• 200 x 10 as(200 pull / 200 free) all on 3:15 (descending from 2:54-2:45
• 8x50 on :50 (:39)

Total Swim Time: 0:51:00 / 3000 yards

Run: Ran right after the swim. Coppell 4.5 mile loop. Steady and easy... Ran around 4 p.m. and it was sooo hot! Need to cut that crap out! If I don't...I might as well kiss Florida good-bye!

Total Run Time: 0:37:00 / 4.5 miles

Wednesday:

Strength: Worked core today. Arrived at the gym today without my swim bag. A little hard to get in a solid swim workout without goggles. Opted to do some core and ride immediately afterwards.

Total Strength Time: 00:25:00

Bike: Easy to Steady ride today. Took it out around 1 today. Still hot... Really need to get out before the sun comes up. That might take a while...HA

Total Ride Time: 2:05:00 / 42.1 miles

Thursday:

Swim: Good grief....do I need to get back into some sort of swimming shape! Good thing I don't have any races for a while. Today I worked a bit on endurance....and it's a good thing since it's disappeared lately!

• 1200 easy to open (17:43)
• 300 as (200 stroke, 50 free, 50 back)
• 5x100 on 1:35 (1:21-1:23)
• 500 pull (7:08)
• 500 kick w/fins
• 2x200 free w/fins on 3:00 (2:36,2:37)
• 2x50 free on :50
• 100 free

Total Swim Time: 1:00:00 / 3600 yards

Run: Nice an easy immediately after the swim. Opted to stay indoors today and run on the Treadmill. Always like the treadmill during base as I can control my tempo and heart rate extremely well. Grade - 2%, Effort - Easy

Total Run Time: 0:45:00 / 5.1 miles

Bike: I had to get dressed up again and take some more photos for Timex. Wasn't all bad other than it was 104 degrees outside....at least that's what the heat index said. Had a good time. Couple good photos from the set. I posted my favorite above today's workouts....

Total Ride Time: 1:07:00 / 23 miles

Run: Did another run. Just a short T-Run for photos.

Total Run Time: 0:10:00 / 1.3 miles

Friday:

Strength: Full leg workout along with core. One of the hardest leg workouts I've had in about 2 years. Felt really good.

Total Strength Time: 1:18:00

Saturday:

Rest - Recovery

Little tired today. Therefore, I'm making today a forced recovery day. I'm not trying to push this week through the roof. I don't think people have any idea how hard lifting can be on the body. While a weight training is complete necessity in my book...I need to watch my efforts. Am thinking about taking Sunday completely off as well.....

Sunday:

Rest - Recovery

Felt better but want to be 100% before I begin my push....

Notes from the week:

This week was a good test week for me. It gave me a chance to run through all disciplines and find out where my fatigue levels / mental levels were. I think athletes forget at times...just exactly what our bodies are capable of! Not allowing ourselves the rest and recovery needed to progress....limits how far we can push the envelope when we need to most!!!

After a getting some solid data....I feel confident next week I can begin a true build.

More updates throughout the week...

Mg