Week 28

47 run, 33 bike, 2.5 swim

Need to start upping the biking mileage!

Sunday, July 15

Took the day off...ate BBQ stuff and smores and stuff like that.

Saturday, July 14

24 miles...felt FANTASTIC, like I had only ran 12...went to the Duncan's, then to Holmes Lake, then back the same way through the cemetery and out again for 6 more...took a 15 minute cold soak...will surely help the legs recover faster...plan to bike 75 miles from Lincoln to Aurora next Friday. We shall see how it goes this next week before making a final decision...

Friday, July 13

Ran 5...pretty easy pace...felt like pushing it...tomorrow's 25 miler should be fun! Plan to start running at 6 am.

Thursday, July 12

Slept 8 hours...AND took an hour nap at 1 pm...felt awesome!

Long swim today...probably 2000 m...last week, swam 40 laps in 44:08, 42 in 46:34...average lap 66.7 seconds...


Ended up swimming 2100 m in 47:54...40 laps 45:33...20 laps 22:20...average 68.4 seconds...

No run today...resting up for Saturday's 25 mile run.

Wednesday, July 11

Operating on 7.5 hours of sleep. It's good to get more than 6 for a change!

Hypoxic swim workout (2-10)...less than 15 seconds rest. Combat stroke.

Ran 5...tried to better the form, run smoother...felt alright.

Biked 15.1 on Holdrege to 148th (58:50, 15.3 AVS, 27.2 MXS)...hills suck! They don't look that big, but they are SO long!

Tuesday, July 10

Operating on four hours of sleep. Energy crash 3 pm.

Legs are sluggish and slow...maybe from only four hours of sleep? Planned to go 7, then decided on five, but went six...the legs loosened up in the last mile, so it is good I went more than five.

My brother is training to be a SEAL, so we did a PFT. My "scores": 500 m swim in about 10:05, 69 pushups in two minutes, 84 situps in two minutes, 8 pullups, around 8:40 mile and a half. All these were in succession, with a ten minute break after the swim, two minutes after the pushups and situps, ten minutes after the pullups. During the run, I felt sluggish, but went faster than I thought I would go (roughly 5:54 miles). Well, that is all for now...going to get a good night's sleep tonight!

Monday, July 9

Biked 18.1 miles out on Holdrege and right on 148th St (1:06:44, 16.3 AVS, 30.1 MXS)...ran 5 in roughly 37 minutes. Felt pretty good...consumed40 ounces Gatorade...probably drank a total of 13 glasses of water throughout the day.

10 supersets...crunches and side crunches.

Right quad a little sore afterwards...same with top of right foot...