WEEK OF DECEMBER 17TH (2012)

-------WEEK OF DECEMBER 17TH-----
M - 4 hr ride, first hour or two around 115 - 125.  Last two hours 125 - 135...hills closer to 140 a few times.  keep bringing seat up, feels better more I ride it.  170's.

T - 62' run TM, increasing from 5.5 - 7.0 for 30', then 7.0 up to 8.0 for 10', 8.0 up to 9.8 for 20'....9.6 equals 155 heart rate as of now
  - 1k swim; 1k band; 1k harder swim (about 12:40); 1k band; 5x200 on 2:45 (2:28-2:30); 5x200 paddles on 2:30 (2:11-2:22); 300 cooldown  (((6300 SCY)))

W - 1.5 hr ride CT
  - 1k swim; 4x500 swims   (((3000 SCY)))
  ***had to drive to ft. myers***

R ***in ft. myers***

F - 1k swim; 1k mix IM/Swim; 2x(50asfly/back+150 swim; 50asfly/back+100swim; 50asfly/back+50swim; 50asfly/back); 2x(500 band/500 swim mod hard; 500 paddles; 500 swim   (((6000 SCY)))
  - 2 hr ride CT erg, up to 220 for last 30'...with a push up to 290-295 (found 155 heart rate matched up w 290 watts if it was held for extended period).
   - 47' brick run, dark and cold

SA - 3 hr CT cpu mode, first 2 hrs seat up high @ 201 average, down a bit last hour, and watts up to 210
   - 65' straight swim moderate as: 35'swim; 15' band; 15' swim   (((4200 SCY)))
SU - 2x1k swims; 4xthrough(200IM(fly/back/ezfly/free); 300 band); 1k swim; 1k pdls; 200 swm  (((6200SCY)))

   - 1:46:00 Long Run, heart rate hovering in low 130's most of run.