8:20am Swim 4,400 yd, 71 min; 11:00am Run
3,2,1
5 x 100 IM on 1:45 - 126, 125, 125, 123, 123
"Too 200" -
8 x 50 Fr (P w/buoy)on 45, 2 x 200 Fr (P w/buoy) on 3:00, RIx :30
4 x 100 Fr on 1:30, 2 x 200 Fr on 3:00, RIx 30
2 x 200 Fr on 3:00, 2 x 200 Fr on 3:00, RIx 30
400 Fr on 6:00, 2 x 200 Fr on 3:00
100ez
Last set was really feeling fatigued, especially in legs
8.6 miles, 1:23:53
Plan: Run 8 miles, including 8 hill repeats
~15:40 WU, HR 141/126
8 hill repeats (.225 miles up Willowspring), recovery pace on flat & downhill (.325 Wandering/GlenArbor), including ~20 sec walk
Hill (including recovery) #1 HR150/132
2 - HR153/132
3 - 155/135
4 - 158/139
5 - 158/140
6 - 157/138
7 - 159/139
8 - 160/143
~25 min run on lightly rolling terrain
Overall HR160/136; 955 cal
Tired at the start from the swim workout. Did it anyway and did fine once I got going.
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