I did a 200m warmup before the workout started.

We started with 6X50m. We drilled one arm fist for 25 and swam 25. It felt so good to be able to swim after each drill.

The big set was 3X400m. The first 400 we took a 15 second break in between the 200's. The second 400 we took a 10 second break in between the 100's. The third 400 we took a 5 second break in between the 50's. Just for fun, and recognizing that it's not really accurate, I have graphed the equivalent 50yard times.

I ran for 30 minutes around Kendrick Lake. I averaged around a 9:00 mile. I don't know why the pace is so much slower than when I'm on the track at tbe fitness center. There are many possible reasons, though: it's warmer inside, the length of the track is not accurate, I didn't count my number of laps accurately on the track, it's not exactly one mile around Kendrick Lake.

Regardless, I'm at wherever I'm at. Also, this pace is definitely quite a bit faster than where I was at even just last weekend.

Today was the first time I had to ride for 45 minutes. I was concerned how I was going to make it through the workout.

I rode on the Cybex upright using the heart rate program at 138bpm. My heart rate may have been up a little bit, because I did not feel like the bike was making me push as many Watts as other workouts. It wasn't too hard to make it through the 45 minutes. I rode a total of 12.62 miles. this is equivalent of an average pace of about 16.8mph.

I ran for 30 minutes on the indoor track at the fitness center. I completed 59 laps (assuming that I didn't mess up counting, which is not guaranteed) in just over 30 minutes. That's around an 8:12 min / mile pace.

Today I rode the upright Cybex bike for 30 minutes using the heart rate program at 138bpm. It was much easier pedalling on the upright. And, evidently, the bike thinks that I'm getting in better shape because I maxed out at 19.1mph and 145 Watts.

I rode for a total of 8.58 miles, which I think is pretty good considering I felt like I got destroyed yesterday.

I had to use a Cybex recumbent bike today. I rode 30 minutes using the heart rate workout at 138bpm.

The workout felt almost impossible for me. I would guess that riding in the new position had a lot to do with it. I constantly fell below 90 rpm. I rode a total of 8.66 miles.

I think it's good that I had to use a different bike and work my legs differently. And, I think that it's good overall that these workouts are so hard for me. I think that I've got a ton of work to do to improve my leg strength and power output (on the bike).

I really enjoyed the Masters swim today. This is getting to be quite a lot of fun for me.

I got up fifteen minutes earlier (4:45) this morning and made it to the workout in plenty of time. I swam 200m warmup before we got started. I'm going to see if I can remember the workout we did, but I'm not making any guarantees.

6X50m (1, 3, 5: 25m catchup / 25m swim, 2, 4, 6: 25m fist/25m swim)

4X50m swim - slow, medium, fast, easy

I decided to aim for 75% of the scheduled workout for today. So, I ran for about 23 minutes around Kendrick Lake. I think my first mile was at a 9:24 pace and my second mile was somewhere around a 9:20 pace.

It was pretty cold this morning. Lana told me that it was around 20 degrees (Fahrenheit). I think that I dressed just about perfectly for the temperature with my running tights, t-shirt, long sleeve tech shirt, shell, running cap and gloves.

I think that my Achilles is fully healed and it was the right choice to take the week off.

I rode 30 minutes on the Cybex bike using the heart rate program at 138bpm. I rode a total of 8.46 miles. It's still challenging to maintain a cadence of 90rpm. It's also challening making it through the 30 minutes.

I don't know if the battery on the HR transmitter is dying; I couldn't get the one bike to detect the signal at all and the other one had intermittent times when it lost the signal.

I ran for 15 minutes, which was the full scheduled amount for this workout. There was an exercise class in the gym that was playing loud music. So, it was hard for me to keep the proper cadence. But, if anything, I think I may have been running faster.

I did another pyramid workout. 200 yards warmup @ 1.30 seconds per stroke; 25, 50, 75, 100, 75, 50, 25, 50, 75, 100, 75, 50 yards @ 1.20 seconds per stroke; 25, 25 yards @ 1.15 seconds per stroke; 200 yards cool down @ 1.30 seconds per stroke.

The graph is showing the calculated seconds per 50 yards.