week beginning Jan 23

I'll probably create a link on the homepage for this,
but I'll post it on the blog for now.

Monday: 65 min, 14K run in the hills. Pretty hot and
humid for January. Even for Florida.

3K swim SCY
Main Set
4 x 300 on 4:20 in 3:58,55,52,50
150 on 2:00 in 1:52
150 on 2:20 in 1:50
3 x 100 on 1:25 in 1:15,14,13

Weights Max Strength
squat numbers: 3 sets of 6 with 220, one set of 5 with
225. whole body otherwise

60 min yoga and pilates later.

12K run with 6 x 100m barefoot strides at the end,
felt good.

52K ride in 1:40 or so. Cherry Lake Loop. Lots of
rain. Huge Nap afterwards

4400 SCY swim in the evening. IM/short fast stuff in
the first half.
Mellow main set after 2.2K mix of stuff;
4 x 100 on 1:30
200 on 2:45
5 x 100 on 1:30
200 on 2:45
3 x 100 on 1:30
swam 100s relaxed 1:16s whole way through. 200s were
same pace so little more effort, around 2:32-33


morning run, 14K in 65 minutes on clay trail. finished
with 8 x 20 second skips uphill.

90K ride in 2:50ish. some steady riding in the flats.
Still feel leg fatigue from all the weightlifting.

evening swim. 3700 SCY
main set
4 x 50 on 40,45 2x
100 easy
4 x 200 on 2:50 swimming around 2:35 steady
100 easy
repeat set pulling on 40, 2:45; pulling 34s on the 50s
and 2:30 down to 2:25 on the 200s


Morning ride in the hills of Cherry Lake. Bit of
effort on the hills and flats. Call it 55K in 1:45.

Easy run shortly after the ride. rather tired so
started with a 'molina warm up.' legs came around
after 10 minutes or so. 11K

Swim 4000 SCY
1300 w/up
Main Set
20 x 100 on 1:30
50 easy
4 x 100 on 1:25
first 20 were 1:17 avg swimming steady bilateral. last
four in 1:14

Weights afterwards, Max Strength session. Got six reps
of 225 on last set of squats.

Morning swim, 4K
Main Set
3x through
200 on 2:50 in 2:38,33,30
150 fast/easy/fast on 2:10 in 1:55,54,52
100 on 1:20 in 1:12,12,10
50 easy on 1:10
second set pulling
300 cruise on 4:00
200s strong on 2:30 (2:25s)
100 easy on 2

treadmill run afterwards with 20 minutes at 7:30 pace
on 4% grade
45 min, 10K.

Mostly easy run in the a.m. before driving to Miami.
Little more than 10K.

Miami Half Marathon. Good headwind for first 5 miles.
Flat course aside from a couple good causeways. Not
much oomph today, but good tempo effort the whole way
through. Boxed in pretty badly which led to slow
couple miles at the start. 1:22:50 finish. Extra 5K
running with w/up and c/d which brings me to just
under 100K for the week. Recovered with a nap on South
Beach then drove back to Clermont.

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