Friday Swim

200 S

200 P
200 K
200 P
200 K

100 S
200 S
300 S
200 S
100 S

100 Cool-down

Thursday Workouts

Morning Swim
200 S
3 x 200 P
2 x 300 S (5:31.5, 5:34)
100 S
Total - 1500m, 45 min

Brick
Bike
Distance - 22.09
Time - 1:13:09
Pace - 18.1 mph

Run
Distance - 2 miles
Time - 15:45.73
Pace - 7:52.9 m/m

Death Trail

Run
Distance - 4.2 miles
Time ~ 39:00
Pace - 9:17.09 m/m

Me and Cody did a section of the McKay Hollow Madness trail race. Started doing the South Plateau Loop, right on the McKay Hollow Trail, right on the Death Trail (500 ft climb over half a mile). Broke in the new trail shoes :)

Tuesday

Swim
5x200 S
Total - 1000m

Went really easy today. Depending on how sore I get I'm planning on swimming Thursday and Friday this week and then 5 times next week

Run
1 mile warm-up run - 8:17
5.1 mile run - 44:27 (8:42 m/m)

Summer Cross Country workout with the Huntsville Track Club. Ran over at the running park. 95 degrees and no water is a bad mix. I had cotton mouth really bad the last 2 miles but other than that it was a nice warm-up for doing trails with Cody tomorrow

Monday Bike

Distance - 30.05 miles
Time - 1:44:06
Pace - 17.3 mph

Me, Derek, and Jeremy went over Cecil Ashburn, rode thru New Hope and back around to Jones Valley on Hobbs Island Road

Weekly Totals

Run - 23.1 miles
Bike - 25.212 miles
Time - 5 hrs

Saturday Treadmill Workout

1 mile warm-up - 8:57
2.5 mile hill workout - 20:00
0.5 mile cool-down - 5:00

Total - 4 miles, 34 minutes