Monday and Week Summary: 3/19-3/25

Total Hours = 18:37
S/B/R Hours 17:57

Swim 8500 yd (3 sessions) Time = 2:44
Bike 139 miles (2 rides) Time = 9:12
Run 45 miles (6 runs) Time = 6:01

Yoga 1 session, 40 minutes

Monday: Workout Summary Run 6.5 (44:45)/Swim 3600 yd (1:12)

6 pm: Run 6.5 Treadmill: Descending run, decided to increase from 4 to 6 tonight because my legs felt ok.
First mile 7:30, then increased pace 20 sec/mile each mile to 6:10 pace final mile. Once at 6:30 pace, I descended 10 sec per mile final 2 miles. 1/2 mile cd 8 min pace. Final 4 miles in 25:50. Hamstring feels ok, a little tight but ok.
HR by mile:
1 (7:30) = HR ave 99/max 107
2 (7:10) = 112/139
3 (6:50) = 120/128 (top of zone 1)
4 (6:30) = 136/143 (top of zone 3)
5 (6:20) = 148/147 (top of zone 4)
6 (6:10) =153/160 (zone 5c) I wanted to get HR up there final 400, so I increased incline 1% every 0.5 mile so final .05 mile was at 5% for 30 seconds at this pace. This got my HR up.

Then Swim w/ masters. This workout kicked the crap out of me. (3600 yds total)
200 pull + 200 kick fins warm up
Set 1) 300 IM modified in 5 minutes: (25 fly, 50 back, 75 breast, 100 free). 30 sec rest at end
4 X 25/30 with flip turn. This gave my less then 5 sec. rest on each. 30 sec rest at end
2 X 200 on 2:55 cycle. First one 2:48 (7 sec rest) second one descending at 2:46. 1 min rest at end.
4 X 25/30 like first set. 30 sec rest at end
4 X 75 on 80 sec cycle. Finished each from 60-62 seconds (1:20-22/100 pace). 30 sec rest at end.
600 kick w/ fins in 7 min. Finished this in 6:15.
At 7 min mark. We repeated this whole set up to the final kick. We eliminated this due to time so we did 8 X 25 instead, alternating free and backstroke.
Coach was nice and let me do the second set of 2 X 200 on the 3 min cycle. Finished first one in 2:54, took 6 seconds rest, then second in 2:50.

Diet:
Breakfast: 1 cup cider vinegar tea, 2 oz vanilla yogurt and 1 oz dry bran flakes
Lunch: 2 vegi non-fried egg rolls, diet sierra mist.
Afternoon: small coffee, 1 grapefruit, 1 cliff protein bar
Dinner: Big chicken and black bean burrito with very little cheese, tomato sauce on top. Side of black beans and rice. 1 beer.
2 small, mini hershey chocolate squares before bed and handful of gummi bears.