Base 2 Week 3 18 hrs

This week is going to be hard and here it is Monday and I'm basically going to take a rest day. I haven't had one for while and I don't want to overload and get sick. I haven't yet sat down to plan out the week, but some of the goals I have are to do a 45 minute tempo ride, a long endurance ride, get in a distance run and a hill run, weights and core 2x, and swim 3x. I think I am going to be sick on Thursday to get some longer hours in.

Monday
Went to the gym and lifted and worked on core.
1:15

Tuesday
Swam at lunch
300 swim
200 pull 100 kick
5x400 of various things
100 cool down
2800 1 hour

Computrainer
Did a force workout with 3x12 minute hills with the last 6 minutes in zone 4 and 1- 6 minute hill in zone 4.
1:45
Total today 2:45

Wednesday
Run and plyometrics at lunch
1hr

Master's swim
200 swim
100IM
100dolphin kick
100 pull
50x10 on 1:10 non free
50x10 on 1:00 free
50x10 on :55 free
50x10 on :50 free
50x10 on :45
100 cool down
I swam this with Lander. Jen took us away to practice flip turns so we didn't get it all done. We only did 5 of the :50 and none of the :45. That is okay. This workout was really hard.
Total time 1:30

Thursday
Am taking a mental health day and not going to work
Bike
:45 minute tempo. I was sweating like crazy!!!
Total time 1:30
Run
Ran on the trails around town including Peets Hill which is a lot of hill climbing. My heart rate was in zone 3 for a lot of it.
1:40
Total
3:10

Friday
Rode with Erik around town on the fixies for about 1:30. The trails were pretty soft so we stuck mostly to the roads.

Sat.
Rode Computrainer with the Tritons for about 3:30. Tried to get up into zone 3 every now and again.

Sun.
Hard swim workout with Jen. About 3200 meters. 1:30

Ran hills at Peets Hill for an hour.

Total time this week. About 18hrs.