Training week 9/5-9/11

Monday- a.m. masters swim, 3,100m = 60 minutes.  Left from the pool for a 90 minute trail run.  covered about 12 miles.  2nd run of the day was road.  13 miles 1hr 40 minutes.

Tuesday- easy drill based swim=15 minutes.  8-5-4-3-2-1 Dead lifts & squat cleans. = 20 minutes

Wednesday- Swim masters- 3k = 50 minutes. 

Thursday- 1:45 bike @ H.I.M. pace followed by 75min run (7:40 pace)

Friday- CF met con 4 rounds 15-55lb Kettlebell swings, 50 step ups, 15 pull ups.  = 18 minutes

Saturday- Tour de Fat in Denver.  Don't know if I want to list this as "training"

Sunday-  Birfday!!!  planned a long ride.... ate biscuits and gravy instead.  Lot of TV watching!!

Swim- 2:05

Bike- 1:45

Run- 4:25

Strength- :38

WEEK TOTAL

8:53