WEEK OF DECEMBER 31ST

---------WEEK OF DECEMBER 31ST-------
M - 1k swim; 1k swim; 1k swim; 1k paddles..pool closed  (((4000 SCY)))
  - 58' easy run,
NEW YEARS DAY **2013**

T - 4km swim at Luckys, wetsuit, felt okay, pushed good effort   (((4000 OPEN)))
  - 3 hrs ride outside, rough ride till end had a 5' hard effort

W - 1k swim; 500band; 500band; 4x250 band; 1k swim   (((4000 SCY)))
  - 58' easy TM run

R - 3:15:00 CT ride, 2:45:00 @ 246 watts, 175's again
  - 1k warm; 4x(5x100 on 1:15; 100 band)(1:08,1:10's,1:11); 600 cool  (((4000 SCY)))

F - 57:30 Lake Run, pretty easy under 130, last 5-10' harder around 140 up to 150
  - 1k swim; 500 pb+band; 500swim; 500 pb+band; 250 swim; 250 paddles   (((3000 SCY)))
  - 1:45:00 CT ride, ez-moderate

SA - 5 hour ride, lot of time in the bars, good solid ride
   - 1700 of easy swimming right after bike   (((1700 SCY)))

SU - 500 hard 6:16; 5x100 band; 3xthrough(5x100 hard on 1:15; 5x100 band smooth on 1:35)(1:10-:12)(:1:24's); 5x100 paddles on 1:10(1:06-:07); 5x100 band on 1:35; 300 cool  (((5300 SCY)))...tired today from ride Sat
   -  1:37:00 Long Run, suffering most of the run with tired legs from yesterday..maybe push too hard