day 63

RUN- 1:20, about 7 miles, 123 bpm, 963 cals

day 62

BIKE- (@5am)- 46.12 miles, 118bpm, 156 watts

Took it easy the first hour, staying mostly in Z1. Stepped it up for hour 2.

day 61

Run/walk- 1:00:00, 118bpm, 634cals

day 60

part 1- (11:15am)- BIKE- 1:00 (z1), 25.03 miles, 118bpm, 154 watts
part 2- (6:15pm)- SWIM, 600wu, 50 TT (:30), 7x300 (with drills to work on bilateral breathing)

day 59

BIKE- 45:00, 16.81 miles, 127 bpm, 209watts
RUN- 15:00, 1.3 miles

Total: 1:01:47, 127bpm, 763cals

day 58

Good start to my workout week. Got down to Rowan a little early, got in the pool at around 6:1o or so, and was able to get a nice 650 warmup. So, then, Nick came in...and sprung a pop quiz-like 100 time trial on us. I really wasn't mentally prepared, and since he gave us about 30 seconds to get ready...maybe that was the reason for my ONE SECOND drop in time. Haha. Just kidding. I ended up swimming a 1:08, which is slightly off my PB. I know for a fact that my turns were off, and thats probably where I lost the most time. My strategy was different this time...I decided not to go out all balls to the wall, like i usually do, and to take it easy and save some for the end. I kinda faded in the last 25, though. All good.

Anyway, after that, we did a nice interval pyramid workout in the pool. I definitely swam with my 1:00 run in mind. I took it easy, working at a comfortable pace for the most part. My run went well. I was able to keep my HR in zone 2, while running the whole hour at a nice steady, slow pace. I'm ok with the slow pace. My goal is to maintain that slow pace for hours. If I can do that, I'm in.

SWIM- 650wu, 100TT (1:08), 2x25, 2x50,2x75,2x100,2x200,2x100,2x75,2x50,2x25, 250 cd.
RUN- 1:00:00, 141bpm, 889 cals

day 57 (late)

Ooops. Long day yesterday (rest day)...Woke up at 220lbs. Wow. I never thought I'd see 230, let alone 220. AND...I'm still going down. Nice and slow. 2-3 a week. I like this.

I will be starting week 9 now. Getting tough to stick to without deviation. I had to switch things up last week due to back issues that started Thursday, got a little better with a trip to the chiropractor on Friday night, and I was "back" to normal on Sunday.

WEEK 9

MONDAY- REST
TUESDAY- SWIM, RUN 1:00 (z2)
WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z1 @ 100+ rpm)
FRIDAY- RUN 1:00 (z2)
SATURDAY- BIKE 2:45
SUNDAY- RUN 1:15 (z1-z2)