RUN: 12 miles in 1hr 54 minutes. QP run with PS's group. I started off alone and run definately improved once I found the group. QP can be hilly, so this was a good strength run as well.
SWIM: lesson abt 10 laps, no time counted. Bad enough I'm counting those laps.
My right calf was still a little sore from cramping, so I was glad that park had a 4 mile loop. If something went bad, I was never far from a ride home. I did the 2hrs on only 1 gel, but had a big breakfast early that morning. We finished the run about an hour before the swim lesson, not enough time to eat much and get it digested.
The swim lesson was 2hrs of swim a lap or length then get instruction. I've made improvements, but as always more can be made. My right arm still lingers out front too long--I need to move my left shoulder up more quickly. I'm still drilling, so to speak, still rolling too far and pausing. Exactly what I learned in TI drills, but instead of progressing out of that phase I'm stuck in it. Also, I've been thinking that my left arm stay out front too little, but in fact that arm is doing it right!
NUMERICS: 10hrs 44mins this week
SWIM: 4940y in 1.95hrs
BIKE: 96.60 miles in 5.17hrs
RUN: 24.25 miles in 3.62hrs
The goal time was 12hrs, so I was close. I skipped a recovery ride today, as well as one swim. But next week is a long week, better to focus on quality and not quantity.
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