Base 3-2 17.5 hours

Not sure if I am going to get in the whole 17.5 hours. Still a little tired and am coughing. Need to take it easy for a little longer.

Monday
Lifted- added lunges which I hadn't been doing. Really sore butt the next day. Did some core work too.
Masters swim
400 free
200IM
200IM kick
200pull
50
100
200
350
200
Had to call it quits because we had a Muleterrro meeting.
Not to bad yardage though 1700. I thought I was being a slacker. Had to keep stopping so I could cough.
2hrs

Tuesday
Rode at lunch. Warm up. 45 minute tempo. Cool down
1:20
Ran easy after work. Had the dogs and picked up the Roxinator for her visit this week.
:45
2:05

Wed.
Wasn't feeling to good. Went home a little early and took the dogs on a walk. I think my nose won't stop draining and it is making my stomach and my head feel abnormal.
Masters swim
400 swim
2X
3-50 descent
3- 50 kick (dolphin, breast, flutter)
X5
100 swim in various forms, IM, negative split, breath 3 and 5
50 kick of various kicks
4X25 off the block in various forms IM and free
100 cool down
This workout was hard. We had to get out of the pool and dive off the block 18 times. I was pooped when it was done. It is amazing how one week out of the pool is so hard.
1:30

Thursday
Went home in the afternoon and did a run. Did a 30 minute tempo and some strides. I think I want to get a new pair of running shoes that aren't so stiff. I will keep mine for trails but get something else for roads.
Total time 1:10
Went to trainer night with Angie, Megan, and Anna. We rode at the gym for about an hour. My heartrate was in zone 3. I wonder if I am still sick and it is keeping it up there.
Total time 2:20

Friday
Lifted at gym at lunch
Took dogs up Drinking Horse Mountain after work. Ran up and down. Good high intensity run.
2hrs

Sat.
Took dogs out to Bear Trap. Ran at tempo for 30 minutes up and 30 minutes back. With warm up etc. the run was about 1:40. Ran past Bear Trap Creek a little ways. It is difficult back there. Not many go that far. Felt really strong on the way out, but was pretty tired coming back.
Met up with Sten and Erik who rode out and met me. Then we had a nice soak at the hot springs.

Sun.
Erik and I met Rich, Marta, Bob, Sten, and a couple of other guys from Butte out at Pipestone. We started out slowly stopping to talk at every intersection and me to hike my bike through some technical downhill and uphill, but ended up really pushing it up some hills when we got out of the mud. Even did some railroad track riding. What a great day!!!!!
5hrs
about 17 hrs this week.