Base 3-3 19.0 hours. Final big base week!!!

Monday
Master's swim
200 swim
200 kick on back
x2 100 kick
100 pull
x3 50fly
50back
50breast
50 free
50kick on back
12X15 breath 3,5,7,9,7,5,3,5,7,9,7,9
Jordan decided to coach my fly and my land mate kept talking. Wasn't the most productive swimming practice. Felt good on the hypoxic swim though. Actually got in a couple of 9s.

Tuesday
Erik and I went on a ride at lunch. Went out to Triple Tree and did 4-6 minute intervals. The last one my legs were definitely burning.
It was Toris birthday so we went up to my parents house and had dinner with her, Shane, Aunt Marlene, and Marshal. I wish I could have had an evening of training, but we do have to hang out with family sometimes. The 19 hours is going to be tough this week.
1:40
Sidenote: My ankles have been really sore lately. I think it is from running on trails. I have been icing and elevating them. Hopefully the pain goes away soon.

Wed.
Tempo ride in a spinning class at the gym.
1:00
Run and some plyos with the dogs after work. The plyos really hurt my ankles so I think I will stick with weights for a few more weeks.
:45
Master's swim
400
200IM
100IM
3-50 descend 1-3
12x50 starting in the middle of the pool 3x each stroke
4x100 on 2:05
100EZ
2x200 0n 4:10
50EZ
2x100IM
50EZ
2800
1:30
Total time today 3:15

Thursday
Had to work kind of late and then had a RPAB meeting. Didn't get anything done but walk the dogs

Friday
Had to be at work by 6am and back to work at 8:30pm. This made for a long day.
Did a good swim at lunch
300 swim
200kick
200pull
100IM
3x50 descend 1-3
1000 timed- 18:30
500
250
100 cool down
2800total
1:15

Took the dogs on a walk and did a little running. Ran for about 15 minutes and then did a couple of hard efforts to get ready for racing tomorrow. First race since November. I am kind of excited, and nervous.
Total: 2hrs

Saturday
Run to the Pub. I can't say my performance was stellar. In fact I am pretty disappointed in my run. Of course Jenny beat my by a lot. My time was 1:50 something. Didn't reach my goal of 1:45. I was running at threshold the whole time though. Also I cramped up at mile 8 just like the Dublin marathon. WTF!!!!! I need to figure this out. I guess my excuses are that I am at the end of a big trainng block after being sick. It was my first huge hard effort on the run of the season. Hopefully it gets better.

Sun.
Waiting for the roads to dry out a little to get in a nice long easy spin on the bike. My legs hurt from yesterday.
Rode out to meet Rich, Marta, Erik, and Phil on River Rd. We rode on River Rd, over to the mouth of Gallatin Canyon, back on Gooch Hill. Lots of stops and lots of spinning. I initially felt I didn't have much in me, but rode for 4.5 hours.

Didn't get my training goal in this week. That always bugs me, but did have lots of higher intensity riding and running and swimming.

Total 15.25