Swim: Time trial

15 laps (1500) in 30 minutes

David out

Run

Lactic threshold pace- "Comfortably hard"
2 K (5 laps) 7:37
1 lap jog recovery
1 K (2 laps) 3:50
1 lap jog recovery
2 K 7:32
Cool down

David out

Swim

Warmup
8x50 drill
4x400
1. 25 easy, 25 hard x2
2. 50 easy, 50 hard
3. 75 build, 25 easy
4. Race pace

David out

Week in review

It s been a crazy week. A few quick runs and a swim, nothing too intense.

David out

Run: 3.1 miles

Nothing beats running for quick, concentrated workouts

Distance: 3.15
Time: 22:27
Avg Pace: 7:07

David out

Run: 3.1 miles

A quick run around the block in Turlock.

Distance: 3.11
Time: 21:07
Avg Pace: 6:48

David out

Run: 5 miles

My first real run in my new shoes. They're a little squeaky, but give me lots of good support.

Ran out and back to Gunn.

Distance: 5 miles
Time: 33:33
Avg Pace: 6:42

David out