day 28

RUN, 1:00:00, 5.15miles, 135bpm, 832 cals

Week 4 complete. :)

day 27

SWIM, 400 wu, 100 time trial (1:07.5- personal best), broken 1200 (3x100, 4x75, 6x50, 12x25), 300 cd

BIKE- 1:30:00, 36.18 miles, 129 bpm, 167 watts

day 26

Feelin' kinda crappy..and didn't have a whole lot of time today, so I trimmed my 45 min run down to 30 mins. Nose a little stuffy, and last night had a migraine/barf-o-rama again after workout. Tomorrow is another day, 100 TT in pool, big ride.

RUN- 30:00, 135 bpm, 427 cals

day 25

SWIM- 50 TT (30.5), broken 1650 (11 laps, 10, 9, 8..etc) Got kicked out of the pool by HS swim team. Bummer.

BIKE- 30:00, zone 1, 114 bpm, 280 cals

day 24

BIKE- 30:00, 11.31 miles, 209 watts
RUN- 15:00, 1.25 miles

45:00, 129 bpm, 575cals

day 23

SWIM, 500wu, 2 sets of (4x25,2x50,1x100,2x50,4x25), 200cd
RUN, 30:00, 139bpm, 485cals

day 22

REST DAY, START OF WEEK 4

weighed in this morning at 233, which is 15 lbs less than on day 1. So far, so good with the weight loss/training combination. Haven't really been hungry, either. (for the most part).

NOTE: Training builds by about 1 hour per week for 3 weeks, then decreases by 1 hour every fourth week to allow for greater "adaptation". By week 10, we total 11 hours of training spread over 8 sessions.

THIS WEEK:

MONDAY- REST DAY
TUESDAY- SWIM / RUN 30:00 (z2)
WEDNESDAY- BIKE 30:00 w/transition to RUN 15:00
THURSDAY- SWIM / BIKE 30:00 (z1 @100+ rpm)
FRIDAY- RUN 45:00 (z2)
SATURDAY- BIKE 1:30 (z2)
SUNDAY- RUN 1:00 (z1 to z2)