Training Log: cbd

Cycling intervals 56:00 [4] 20.0 mi (2:48 / mi)

Running 45:00 [3] 3.0 mi (15:00 / mi)
shoes: Cascadia 2

St Patrick's day run

Swimming intervals 1:00:00 [3] 3 km (20:00 / km)

Quince master's swim.

200 warm up 50 swim/50 drill
200 back
100 breast
400 kick
200 x 8 swim quality set on 3:20. 2:50 for the first, 2:54 for the rest.
10 x 50 on 1:00 drill/easy

Running intervals 1:00:00 [3] 6.5 mi (9:14 / mi)
shoes: DS Trainers pr4

1.5 mi warm up
4 x 400 (+ 3 x 200 recovery) 89 92 89 87
400 recovery
2 x 800 (+ 200 recovery) 2:58 2:56
400 recovery
1600 5:57
1 mi cool-down

800 cool down barefoot
~30 pullups
(10 pullups, 5 chinups, 5 narrow grip, 4 side to side, 2 behind the neck)

Yoga 1:05:00 [3]

Weights 20:00 [3]
shoes: DS Trainers pr4

Running long 1:25:00 [4] 10.0 mi (8:30 / mi)
shoes: Cascadia 2

Ran out the blue and back the yellow from the visitor's center. Long tempo section in middle.

Cycling long 2:56:00 [4] 57.0 mi (3:05 / mi)

Trinity. Ouch. Cold & windy. Little rain.