121/26.5

Mon:  The plan is to meet the others for a bike ride.  I am so sore from yesterday, it's not going to be pretty.

Sun: 5 mile trail run on Maunawili falls and demonstration trails, softball, soccer
Sat: Nada, zip, zilch
Fri: Rode up Tantalus (~40min up?)
Thu: 4x800, 4x400 = 3 miles
Wed: 1k swim
Tue: 1k swim, beach run/core
Mon: 40 mile bike ride, 20mph pace.
Sun: 5 miles at Hoomaluhia, Soccer

Monday swim:

300 swim (1:49, 1:51, 1:52)

300 drill (2:03, 2:14, 2:08) - fingertip drag, fists, and rotation.  All mixed up in there.

4x150 pull desc. (2:39, 2:52, 2:49, 2:48)

6x100 2 IM, 2 kick, 1 IM, 1 kick (2:19, 2:23, 7:25 - for 200 kick, 2:19, 3:36)

12x50 4 on 55, 50, 45
Tried 4 sets in 55, 50, 45 order  -
:54 :52 :48,
:56 :51 :47,
:54 :51 :46,
:55 :52 :51
I was having a hard time stopping the watch for the rest period, so some of the times on the above 50s are a little long, particularly the last one.

100 c/d (1:03)

= 2500 total (1 hour)

Sun: full pillbox loop w/ Mike
Mon: swam 1k
Tues: swam 2k in 40.03
  400 swim/drill  (1.51, 1.59, 1.54, ?)  
  8x100 75free/25breast (1.59, 2.04, 2.01, 2.03, 2.11, 2.06, 2.08, 2.11)
  3x200 pull (1.51, 1.56, 1.57, 1.55, 1.58, 1.58)
  200 c/d (1.53, 1.58)

Mon: mountain bike clinic: crashed
Thurs: aqua jog, road bike
Fri: swam 1.5k

Sat: ran maunawili falls
Sun: lanikai pillbox loop

Swam 1k, short course: 1906 overall, 150, 157, 152, 154, 156, 155, 154, 155, 154, 153. 154 avg.

The need for sleep won and I ended up getting into work late today which means I'm going to miss the road ride on base this evening. All is well though because I brought my bike into work and went for a ride at lunch. This is the first time I tried this, so here are the logistics.

10:30 Leave the office, go to the car and change into bike gear (15 minutes).
10:45 On the bike and riding.
10:55 Reached the Makiki Pumping station at Tantalus (10 minutes).
11:35 Reached the top (40 minutes). NEW PR by 5 minutes!
11:50 Got back down to the pumping station (with one photo stop) (15 minutes).
11:55 Back at the car. (total bike time: 1 hour 10 minutes)
12:10 In the water after gathering my bag with my swim gear and work clothes and riding down to the pool (15 minutes).
12:20 Swam 500 (10 minutes),
12:30 Showered & changed (10 minutes),
walked back to the office with a stop at the car (15 minutes).
12:45 Back in the office.
Total time: 2h15m

Swam 1700 before pool closed.
2x(200 swim, 100 drill)
8x50 kick (1-4 free, 5-8 stroke)
2x250 pull 3/5/3/5/7
2x150 (50 easy free, 25 fast stroke)
Ran out of time here, should also have done:
2x150 (25 easy, 25 fast, 50 easy, 50 fast)
4x150 desc 1-4

Evening run/core on the beach.

Trail run yesterday, 2k swim today.

Swam 1k. Didn't want to go, hated every bit of it. Tired, cranky, and felt slow. Couldn't get a rhythm and my kick was weak. Just pathetic all around. I hope this afternoon's bike ride goes better.

Sunday:
Ran 5.5 miles, core, swam a little.

Monday:
Lunch swim (2200y, short course):
200 w/u
8x75 (50 drill/25 free, easy, med, fast)
300 pull (75 free, 25 stroke)
12x25 4 sprint, 2 easy
3x100 kick
6x50 2 fast, 1 easy
200 c/d
The workout was from the Monday post from the west loop athletic club masters swim team in Chicago.
There was also supposed to be a 2x150 in there for a total of 2500, but I was running out of time before the pool closed so I dropped it. In other news, the 300 kick caused major toe/foot cramps.

Biked on Tuesday.

3 mile beach run+core this morning.

Swam 2300 at lunch:
2x400 w/u (1: swim, 2: kick/swim by 25)
16x25 w/:20 rest (5 breaths, 4 breaths, 3 breaths, 2 breaths per 25)
6x100 pull w/:30rest
8x50 w/:20rest (drill/swim x 25)
100 c/d
*2300 total*

Swam 1k (i think) in 20'. Looks like it's short course on m, w, & f, and long course tues/thurs. It was long course today, so it was way too crowded, so i couldn't swim consistently. Settled for lots of sprint intervals.

Swam 1500 in 29' = 1'56"/100. The first 1k took 19'15", 15" faster than previous best.

Swim 1200. Did 1k in 19'30", then 2x100 @ 1'53" each. Fastest yet, was using legs more.

Swim 1500y, 30m.
Food:
Soda 20oz
Tuna rolls

Lunch time run and swim. On the track: 2x1mile (40s rest), 4x100m, walk 100m. Stretch.
Pool: 500m (ran out of time)

Rode with the mountain bike group last night. Felt weak.

Lunch swim: 6x200 on 5' noticed I was getting a lot more rest than I used to. Was averaging 4'10"-4'20"

Ran 3 miles.  Swam 1k.

Noon Swim: 800m, ~20'
Bike @ 5:15: 1'30" loops w/ hills