Monday March 12 to Sunday March 18

Monday:

CT Bike:  10 minute warmup; 5 x 1 minute hard, 1 minute easy; main set: zone 3 to 4: 15 min, 10 min, 5 min. with 2 minute recovery; 5 x 1 minute all out, 2 minute recovery, 10 min cooldown;

Run:  45 minute tempo run in afternoon;  easy run; 4.4 miles

Tuesday:

Swim:  200 yards warmup; 4 x 4 25s various skill things; 4 x 50 descend; main set: 3 x250, 100 pull; 3 x150; 100 pull; 3 x 50 total yards: 2350

Bodyshaping:  60 minutes;

Wednesday:

CT Bike:  warmup; 5 x 1 min hard, 1 min easy; single leg drill 4 x 30/30/30/30; main set: 30 minutes at zone 3 with 30 seconds hard every 3 minutes;

Run:  Ran from Kenilworth Avenue to Tower Road and back; not as hilly as I had hoped; kept pace consistent throughout; or tried to.  43 minutes - 5 miles;

Thursday:

Strenth training - Nibra:  jumping jack / pushup countdown; weights mostly;

Swim:  Workouted on my own; no more Masters class on Thursday;  Main Set:
1 x 800 @ RI 20 Pull w/paddles & buoy 17:49 (but I think I miscounted the laps)
2 x 300 @ RI 20 Build within 6:30; 6:11:
2 x 200 @ RI 20 2nd Faster than 1st 4:10, 4:09
4 x 50 @ RI 30 Descend 1-4 57,57,53,49
Use my watch and I'm not sure about my lap counts, but this workout was right after Nibra and I was a little sluggish; harder for me to push woithout someone to chase.
Friday:  

Spin:  Spin with Heather; I planned to go from spin class to run along lakefront, but forgot my garmin so I drove home and ran my home course.

Run:  I thought I had a 2 hour run scheduled. I had a good run; ran at 8 am after spin class, perfect weathter. Felt good and was finally able to maintain a little faster pace; I was hoping to be under 9 minute pace, but this is at least a 15 second improvement in pace over earlier efforts. cardio conditioning is good, need to work on keeping cadence strong; I get tired and I start to run longer stride and slower cadence. held cadence much better this time;  Total distance:  13.33 miles; pace:  9:00

Saturday: 

CT Bike:  Bought new bike shoes and bike pedals and had to install pedals before workout. Lost an hour farting around looking for an allen wrench that would fit the pedal.

Drove home and found an allen wrench that fit. Secured pedals.
With the late start, I decided to call it a day after the last movie ended. Actually I kept going for another ten minutes or so as I want to get to the top of the long long long hill on that course. When I started down the hill I did some Single Leg drills to practice dismounting with new bike shoes;

I find it hard to get good power numbers on the hills. I felt good energy throughout the ride, but not real lively legs. I think my nutrition worked.
I had a bottle every hour of a gator carbo water mix which should have been approx 300 calories. Started day with carbo - recoverite (350 cals) and a banana. After ride a 3 scoop recoverite drink (270 cals). Probably going to gain weight with all those cals.
Feel good, but I forgot my shoes so I bagged the run.

Sunday:  off