Week 4: Training Update

Week 4
17 weeks to go...

I was struggling a bit with confidence last week and went back to Joshua and reminded myself of this and wrote it in my log book:

"Be strong and very courageious. Be careful to obey all the law and do not turn from it to the right or left, that you may be successful wherever you go." Joshua 1:17

Mon 3/31
Run 4.1 miles
Masters swim
6x50 warm-up
12x25 (4x25, :20 rest, 4x25 :15 rest, 4x25 :10 rest)
9x100 (100 fast, 100 not-so-fast, 100 slow, :30 rest in-between) <-- repeat x 3
50 cool-down

Tues 4/1
Spin bike 60 mins

Wed 4/2
Run 4.1 miles
1/2 Masters swim workout
25x16 (25 DPS, 25 fast arms, 25 sprint, 25 hypoxic) <-- repeat x 4
3x150 (50ez-50fast-50fast, 50fast-50ez-50fast, 50fast-50fast-50ez,)

Thurs 4/3
Spin bike 65 mins

Fri 4/4
40 min SSS (Straight Steady Swim - no stopping)
Run - was supposed to run 5 miles but got back spasms at about 2.5 miles, so walked most of the rest of 4 miles. Made appt. with PT.

Sat 4/5
Ling bike 42 miles on Beeline Hwy with Phil

Sun 4/6
Rest