Week of 2-1, Base 2-1, 12.5hours

Monday

weights-I have stepped up the weights. I am adding weight and lowering reps 10-15 reps, 3-5 sets. The weights that I lift are in my other coat pocket, will add later
Squats-195lbs (how much does the bar weigh?)
seated row-70lbs
standing lat pull down-50lbs
hamstring-still light weight and 20 reps-30lb- should up this
core-20 minutes

Time: 1hr

Master's swim

4x100 IM
-100 free
-100 back
-100 breat
-100 free
5x50 free-descending
200 fast
400 recovery
2x100 fast
400 recovery
3x50 fast
400 recovery
4x25 fast
5x50 kick

2850m total
time 1:30

Total time: 2:30

Tuesday-soooooo sore from lifting and maybe swimming
Ran with the GAS people on trails around town. Distance 7-7.5 miles. Tried to do an intensive endurance workout. Ran in zone 3 periodically throughout the run.
Time 1:30
zones 2-3

Wednesday
Tired this morning and really sore. Felt much better by mid afternoon.
Did the Computrainer with Amy, Lisa, Tawnya, and Angie. Aubrey is the tri club bike coach and runs the Computrainers. We did a 16.8 mile time trial with lots of rolling hills. It was a really good workout. I hope we continue to use the system. It will make us fast.
Time 1:30
Zone 2-3

Thursday
Lift at gym
Same workout as Monday

Friday
Rode outside at for lunch.
Time 1:30.
Zones 2 and some 3.

Sat.
Running with Jenny, Cory, and Erik. We started at the M and ran until the trail meets Sypes Canyon. It was a beautiful sunny day, the trail was icy and sloppy in places but it was still fun.
Time 2:40
Zones 2 and 3 maybe some 4 trying to run up those steep hills

Sun.
Ride with Jenny and Marta. It was really cold out and I feel bad because I had to ride ahead of them just to stay warm. We did a nice loop going down Durston to Luv Lane and over to Springhill.
Time 2:15
Zones 1-2 and some 3
Ran for 20 minutes right after bike ride. Trying to get the feeling of the transition for that race in a few weeks.
Zone 2-3
Total time 2:35

Total weekly time 13 hour, 16 if you count last Sunday