Training Summary 7/19 - 7/26

As part of my effort to better track my training, I'm going to try and do weekly summaries. This is the week after the Seafair Tri, which I've still got to report on.

---

Tues: swimming
Set:

• 2x25-50-75-100 stroke eliminators: avgd 17 strokes per length.
• 2x25-50-75-100 concentrating on hip rotation.
• 2x25-50-75-100 concentrating on gliding/reaching toward wall
• 8x25 one arm strokes

1700 yds total

---

Wed: running, 4 mi easy.

---

Thurs: biking, hard 2 laps M.I. (27 mi total), 1:23. 19.1 avg mph.

---

Fri: running, hard, 8.75 mi.

• 3 mi warmup
• 2 mi tempo:
• 7:45
• 6:51
• 1.5 mi recover
• 2 mi tempo:
• 7:45
• 7:30
• .5 mi recover
• .5 mi hill sprint @ 8:15

---

Sat: 45 min swimming, all stroke drills, all easy

---

Sun: was supposed to be a hard brick, but the legs were dead (probably from Saturday hike). So I rolled it easy, kept hr < 142.

• bike: 25 mile @ 17.5 mph
• run: 3 mile @ 9 minute pace