Bike Run Bike Swim PT Bike Work Bike

RUN 4 miles in 28.5 mins, 6x800s in just under 4 mins
BIKE COMMUTE 5.8 miles
SWIM 30 mins and 1200 yards
PT with JH

That's my kinda morning!! Wake up at 4:45am and not get to work until noon. LOL!!

Lotsa "6" in my day -- 6 800s, almost 6 mile commute, 6x intervals at pool. I like numbers like that. And I'm enjoying the mileage number for my next service check put in the truck yesterday: 112223.

Track run BE, our Sunrise Speedwork lived up to its name as the sun literally peeked above the horizon as I warmed up. BE suggested Yasso 800s, better than my plan's suggestion. We did 6 total,
3 in the normal/counterclockwise direction (Lane 3-4 for 0.56 miles in about 3:53 for a 6:56m/m pace) then reversed for the last 3 (Lane 2 for 0.51 miles in about 3:53 for a 7:30m/m pace). HR stayed low at first but elevated into 140s for last intervals. Cadence nicely and easily higher at 175spm ave.

That's a lot of details to just say that it was an awesome run however you want to look at it. Looking back one month, I was doing 4:14 800's (counterclockwisedly) so I've shaved 15 seconds off my 800 in the last month.

A few 100m stride-ups to round it off, and done. Bike home, walk dog, M1, off to swim!

YES I actually swam! I'm doing the Slowtwitch Guppy Challenge on my own, this was Week 1 Workout 1. 6x50, 6x100, 6x150 (I only did 3x150) focus on arm entry. I most definitely cross over, and twist, and bend, and all else that can go wrong. I think I got intimidated by my training plan, it was spitting out workouts I couldn't keep up with. This is my chance to back up and put down a better base of technique. Like in the new Song, Here We Go Again.

Then PT with JH, added in a modification of the laterals squat, now instead of pushing the weight-loaded leg back towards the unweighted leg, now just stand up on the weighted leg. That make sense? My glutes were confused too. ha!

Then bike to/from my free parking off campus by the dog park. My kinda morning :)