9x300 s/p/k

4x100 IM on 1:20

500s ~3600

hour of easy yoga after the race

5fr/4k/3p/2im/1fr

2x500 fr

2bk/1im/2im/1im/2fr/1im

5x50 fr on :35

wd ~3700

To and from work. Fell

Running from my problems, into other problems

Bike/Bike/Bike

2 laps around BBP, from 7 to 9

4x6 Ft Sq w. 75/95/115/120
alt., 4x7 pul ups
4x10 bench w 75/95/125/135
alt. 4x8a SL DB DL w. 35/35/40/40

2x10 hanging leg lifts

Big work day. Yoga at Lyon Den. Biking to work. Biking back around Prospect

11 miles in the light rain, around Prospect and back.

4x6ea DB lateral sq w. 30/30/32.5/32.5
alt. 4x8 DB shoulder press w. 32.5/35/37.5/40

4x6 BB DL w. 95/135/165/185
alt. 4x6 pull ups

3x10 hanging leg lifts
alt. jumprope
alt. 2x12ea db bicep curls w 25/30

Swim

2x[3x300 s/k/p]

wd

4x12/10/6/4 DB Frt Sq w. 75/95/115/115
alt. 3x8 DB DL w. 40/45/50

3x10 DB Bench w 45/50/50
alt. 3x10ea standing row w 30/35/40
alt. 3x10ea shoulder circuit

Swim

5fr/4k/3bk/2im/1fr

5x100 IM on 2:00 at 1:10ish

~2000

50 miles and 6 hours in the bike all around a Borough I’ve never seen. Also the Staten Island Ferry. Also bike culture is cool

7. Not bad. Missed other opportunities. Need to get some long runs together to practice that 12 miles distance.

Just stretching

ran two, walked 1 from aggrevated knee, ran 3 more.