Swim consisted of:
WU: 400 yds/m
- 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
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.
very busy shift. Need some sleep. Night all
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