Still in PA...been pretty cold and has snowed some each day
Mon - Run at the Y. 5.5 miles total with 2x2 miles at 8/mile. HR was higher than I would have expected, but the intervals were not that high in RPE.
Tues - Swim at the Y. 700 yards drills
Wed -Run at the Y. 5.5 miles total. 8x400, first six at 8.3mph(7:15) pace. Last 2 at 8.5mph (7min pace). The 400s felt SO much easier than the 2x2miles on Monday.
Thur - Swim. 1700 yards. 800 drills with gloves. 600 of drill/swim 50s. then a few 100 swims. Worked on quiet swimming. and bringing the elbow up and over. The silent/quiet swimming is a good focus point for me. I did have ~4 strokes of perfect today....for just a moment, swimming was effortless.
Fri - travel.
Sat - no workout. enjoyed being home.
Sun -Bike 55 min MS= 5x5'(3') hot about 180 for the 5 min intervals. this felt harder than I was expecting it to feel.
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