Today's scheduled workout was Bike 1:00 Z2 with a 12 minute pickup at 0:40.

I combined the workout with picking up Eli. I headed up Kipling and the across Alameda into Bear Creek. The timing worked out just about perfect with the 12 minute pick up falling right on an uphill climb back towards Goddard. I got to the school at about 58 minutes.

Today's scheduled workout was Bike 0:30 Z2 (QC) Run 0:15 Z2.

I felt a little tired on the bike, but had a pretty typical split. I definitely did not have the strength that I had when I was finishing my ride on Saturday.

My legs were tired and sore from yesterday's workout during the run. I ran on par with one of my slowest splits.

Today's scheduled workout was a 2500 swim workout and Run 1:00 Z2 with a 12 minute pickup at 0:40.

Masters swim was: 100 warmup, 6 X 50 drill and swim, 5 X 100 on 2:30, 2 X 50 kick, 4 X 100 on 2:25, 2 X 50 kick, 3 X 100 on 2:20, 2 X 50 kick, 2 X 100 on 2:15, 100 cool down = 2200m. I did most of the 100's in under two minutes; I've really made some progress! Looking back to September, I see that I was averaging well over 2 minutes for 100 yards.

Today's scheduled workout was Run 1:15 Z1 - Z2.

I ran up Jewell and found it very hard. I had to push to keep going. I wasn't wearing a HR monitor, but I have to believe that the run up Jewell pushed my HR into Z2. I was definitely glad that the workout was only 1:15 today.

Today's scheduled workout was Bike 2:30 Z2.

I took a new route, heading to Morrison Road and back up to Dinosaur Ridge. I was surprised that it didn't seem very hard at all riding over the ridge. I had remembered it as so hard. I still ended up at Kipling and 38th with 45 minutes left in the workout. So, I continued on 38th east for a while before making my way back.

I really felt good and strong at the end of the workout, although my average speed wouldn't indicate that I was strong at all. I do think that this was a reasonably hilly workout, though.

Today's scheduled workout was a 2500 swim workout.

I did do a 2500m workout today. It took me over one hour. I got to the workout a bit early and got right into doing a 300 warmup. The 200 cool down at the end was after the workout was over. But, since it's the last Friday of the month things worked out for me to be able to get everything in.

Yay, me!

Today's scheduled workout was Bike 0:30 Z2 (QC) Run 0:15 Z2.

The bike split was a pretty typical one. The run may have been a tiny bit slow.

I definitely felt tired on the run from yesterday's workout.

I did not wear a HR monitor.

Today's scheduled workout was a 2500 swim workout and Run 0:45 Z2 with a 10 minute pickup at 0:30.

I think I swam somewhere around 1800. We finished the workout with 4 X 100 on a set pace with 10 seconds rest in between. I was aiming for a 2:15. I'm certain for the first two I finished in under 2:00. I don't recall if I was able to stay under 2:00 on the third. The fourth was somewhere around a 2:10.

Today's scheduled workout was Run 1:30 Z1 - Z2.

I ran a nice easy pace. I wouldn't say that I felt light or fast, but I was comfortable.

This marks the completion of my 15th week of training! I've stayed healthy so far and have missed only two or three workouts, I believe.

Today's scheduled workout was Bike 2:30 Z2.

It was a little overcast and a tiny bit cool, but still perfectly fine to get outside for the workout. I did not wear a HR monitor.