Monday....Week 5 of 12 weeks plan

This am brought a 3300 yard swim.  Felt good but a little stiff from the weekend.

Swim consisted of:
Endurance
WU: 400 yds/m
MS1:

• 2 x 500 (20 ) @ T-pace plus 3 seconds
• 2 x 400 (15 ) @ T-pace plus 3 seconds
• 2 x 300 (10 ) @ T-pace plus 3 seconds
• 100 easy
• Set Total: 2500

MS2: 6 x 50 (20 ), as odds Fast, evens Easy Set Total: 300
CD: 100 easy
Total 3300 yards

Workday so hopped out, dried off and headed to the station.  Did rig work, house work, made a bed, and then to the treadmill for the run.

Runs consisted of: 60 minutes total:

WU: 15' easy, including 4 x 30 strides.
MS: 5 x 1/2 mile (3') @ z4-5/TP
WD: 5' easy.

Went just a shy long and ended with 8.78 miles.  Again a little sore from last week and this weekend but got it done.

Throughout the day will stretch and roll.  Concentrating more on the diet and trying to hone in on the 145 race weight goal.  I have been holding steady around 152-155 consistently.

Enjoy