Better Aerobic Base

Over 60 miles for this week so far.

Monday

Run 5.4 miles Intervals and 2000 Meters Swimming.

Here's my mile pace times for 1/2 mile runs

7:09

7:34

8:05

7:50

8:20

I'd like to get to betwee 6:45 and 7:30 for all of them.

Good news is that I'm running more during the recovery rather than walking and puking

Run was followed by a 2900 Meter Swim

400 EZ

6X50 Drill

2 ties thru

2X 200 Pull :20 Rest

3X100  50 drill, 50 build :20 - :30 Rest

3X100  Fast :05 rest

200 Warm down

I was feeling some speed come back in the fast 100's the first one came in at 1:25

Tuesday

Cycle to Work 6 cycle home 13 and felt yucky.

2 Margaritas

Wednesday

Lunchtime Maintenance Run at the Nortel Hilly Trails.

Super Hot, Super Hilly, Super fun, 7 miles

Thursday

Cycle 30 miles medium to hard effort.  Average 19.2 thru some pretty decent hills.

Tonight I pack to go to NY for my 20 yr High School reunion.  I can't wait to see the old friends. With a vacation day thrown in tomorrow.  Here's what I'd like to do.

Friday.....Swim 6 - 7 AM,  Ride 35 Miles with some intervals, Run 4 (brick)

Saturday 10 Miles Running Long and Slow and Easy.

Sunday 4 Mile Track workout at Tuscarora Elementary.

~Dave