Base 1 Week 3 17.5 hours

This is going to be a tough week. I had a hard time getting in 15.5 hours last week. However, I will not worry about it if I am a little off.

Monday
Tired from the weekend. I went home after work to take the dogs on walk and then went to Master's swim for an hour.
Warm up
4x150 swim, kick, pull, drill
6x75 build
Main set
100 breath every 7
200 negative split
300 breath every 5
400 negative split
300 breath every 5
200
100
We only got to the second 300 in the 1 hr. Wednesday starts the longer workouts again. Yeah!!
1hr

Tuesday
Lifted at the gym during lunch. 2 reps of each of the excercises. Kept getting distracted by people which made me feel a little stressed out.
Tried to organize trainer night, but only Marta showed and Sprout came by for a little while. I think I am done organizing. It would be better to get in on the Triton rides anyway. They are coached, have lots of time slots, and I am already paying for it.
We rode for 2 hours. I tried to get at least 30 minutes in at zone 3. It was lots of fun. We had a good playlist and lots of good talk.

Wed.
Workout 1
Ran for about an hour before swimming. Ran outside on some of the trails and to and from MSU. Tried to take it easy, but didn't, and felt really good.
Workout 2
Swim
2x200 swim
4x40kick
400 pull in IM order. (This was so hard, my arms and back were toast for the rest of the workout)
16x50 fly/back, back/breast, breast/free
4x100 free/IM order 50 ez after each 100
4x50 free/IM order
4x25 free
I think this is most of the workout. Might be missing some of the warm up.
Total length 2900
time 1.5
Daily time 2.5
total time this week 6.5

Thursday
Went to the gym during the day to lift. Did the regular. Added about 10 minutes of core.
1 hr
Rode the trainer easy after work before the Rec. and Parks board meeting.
1 hr
Total 2hrs
8.5 already for the week. Well onto getting in the 17.5

Friday
Ran outside after work with Sprout. Just did a pretty easy run.
1:10

Saturday
Rode outside with Erikon our fixies with the studded tires. Tried to ride on most of the town trails+ some. This was a hard ride. Lots of work going up hills on the fixie. It was fun to get outside and ride though.
3:20

Sunday
Master's swim
Went and swam for an hour this morning. Had a really good swim. Put the kickboard between my legs and pullede so Jen could see how much we were rotating. She says I reach across, not straight forward at shoulder width. I think I really made a breakthrough on my technique. Fingers crossed. I will keep trying.
1 hour
Went to West and skied at Rendevous before going to Island Park for the night and spending the night at the Trout Hunter. Skied the big Windy Ridge Loop.
1:30

Total time 15:5 Short on hours this week. Going to add the Monday ski at Harriman State Park to the hours. For 17 total. I think that ride on Sunday and the skiing was pretty intense. I am trying not to worry about not making these goals. After 3 weeks of lots of hours I am pretty tired. Definitely looking forward to a rest week. Next week only 9 hours but I have a threshold test on Tuesday. Should be fun!!!