Rhett

AM Swim

4 x 200m starting each repeat every 5 minutes.  I was averaging about 3:25 per repeat for the first 6 and then faded hard to about 3:40 for the last 2.  Then just swam another mile at an easy effort taking 34 minutes.

Total 2 mile swim

PM Run

I won't have time to run tomorrow so I did my speed work tonight.  I ran to the track and then did 4 x 1 mile (6:26, 6:33, 6:27, 6:24) with half mile recovery, then ran home.

Total 9.8 mile run 

Morning Swim

800 m warm up

16 x 100m restarting each repeat every 3 minutes.  Averaged a little better than 95 seconds per 100m repeat

 800m cool down

Total swim 2 miles

2 Hour Run

It was a very windy morning with a storm blowing in.  I planned on seeing how far my legs would take me in 2 hours.  My Garmin died at mile 10. I figured I ran right around 15 miles. The rain was starting as I finished up my last mile. Just after finishing it started coming down really hard. My 2 hour run today felt way better than the one I did last Thursday.

26.4 miles on the bike.  It was incredible this morning... 61 degrees, clear skis, and no wind!

I had to get up at 4 am to take the Scouts to Vegas for a merit badge expo.  I packed my running gear.  When we got there I got them set up with their first class which was 3 hours long, changed into my running clothes and set out on a nice long run.  I found a great dirt loop that was a little over 4 miles long and ran it until I hit 20 miles.  It was my first 20 miler in almost a year.  I finished in 2:37:48... not bad for how little running I've done lately.