29 March to 4 Apr 2010:

Monday

Swim: 500m free warm up, 5 x 200m free with 1minute recovery between, 200m easy swim - good swim, passed a guy in the lane next to me. He didn't seem to like that and started churning up the water more - but it was fun to 'chick' a guy in the pool :)

Tuesday

Spin Class on Base - made them sweat. Some interval work, some standing - 60 minutes total

Wednesday

Run: 60 minutes: 15 minutes @ AET, 30 minutes @ 5 x 5 minutes @ AET + 10 BPM with 1 minute recovery, 15 minutes at AET - legs were a little tire from yesterday's spin to start but loosened up in the warm up. Intervals were good, had a little bit of trouble keeping the HR in check on the last interval. Felt good to go faster!

Thursday

Run: 45 minutes at AET - had a Mess Dinner at the Base Wednesday night, it went really late and the red wine tasted really good. Made Thursday my rest day.


Friday

Day Off - Run 45 minutes at AET - 3.21 miles, good run

Saturday

Run: 30 minutes at AET include 4 x 20 second strides - 2.18 miles, good run

Bike: 60 minutes @ 20 minutes at AET, 20 minutes at AET + 5 BPM, 10 minutes at AET + 10 BPM, 10 minutes warm down (cadence 90 to 100) - got a wicked sinus headache in the afternoon, couldn't shake it so the ride didn't happen until Sunday. Did the ride Sunday morning, felt good - nice and sweaty and the HR was good.

Sunday

Run: 3 hrs at AET - started at around 5pm, decent long run, forgot to stop my watch at red lights 11.33 miles (my last 3 hr run was done on the treadmill).

Overall, another good week. Legs were a little tired today but I was expecting that.