training

I have had a positive week this week. Training is going good check it out.
Monday:
Run 1 mile warm up
5 x 800 sub 6 minute pace
1 mile cool down.
Tuesday
Swim
500 warmup
10 x 50 drill
5 x 200 2 @ 1:30 2 @ 1:25 1 @ 1:15
5 x 200 pull set.
200 kicks and cooldown
Wednesday
ride
3 hours
3 x 30 mins spin progressive 30 min hills
Thursday
Trail run Clinton Lake North fork access area
4 mile warm up
repeat hills w/ tempo thur passing area
4 mile Cool down

Friday is suppose to be a day off.
Saturday
Swim
500 warmup
10x50 drill
2 x 20 minutes sub 1:30 pace

Run 8 miles progressive

Sunday
Run 5 miles easy

50 degrees what?

It is Feb 1st and I rode my bike outside today. Is this really Illinois? I rode for 1 hour and accomplished 5 x 5 minutes at 85 %. Felt really strong on the way back to town with a tailwind. Heading out was a bit different.
Tomarrow is a good swim in the morning, followed by a 10 mile trail run at Clinton Lake.
The swim will be 500 warm up, 10x 50 drills, then a ladder:100,200,300,400,400,300,200,100, kickset of 200 and 500 cool down.
I have to say that this trail running is a different style of running. I feel like I can never get up on a comfortable pace. I have get used to the terrain changes and footing issues. This trail run is a single track that will be a little muddy and slick , but that makes it fun. The course has approximately 1500 feet of elevation change. I love hills.
So tomarrow will be a good day of training. at least a 1/2 day of training. I have nothing planned for tomarrow afternoon. We'll see...

Train hard Train smart