WEEK OF FEBRUARY 18TH

--------WEEK OF FEBRUARY 18TH-----
M - 75' run as--> 20' wam up to 8.5; 45' tempo @ 10.2(last 6' @ 10.4); 10' jog cool...TM, felt good actually....these TM's supposedly read a little slow, it would be great news, but I doubt I was going any faster than I was
  - 3 hr ride w Romain and Ryan...ez-mod...legs didn't feel powerful
  - 3x1k swims...cold   (((3000 SCY)))

T - 2:42:00 ride as---40' warmup; 5xLake Ints(13:05,12:48,12:52,13:09,13:22)(341,352,342,324,310)(flatted on 4 and 5)(this off Freddy's PT); ez to finish  w Freddy, Ryan, Romain...windier as we went again
  - 1k swim; 1k pullbuoy; 1k swim; 500 pullbuoy; 500 swim  (((4000 SCY)))

W - 400swim; 300pd; 200kick; 100back; 2x(4x250 on 3'; 8x75 on 1')(1st time - :54-:56; 2nd time :52,:55,:59,:01) (:51-:52's both times); 100 ez pb between; 500 pb ez; 500 pdls....W Nate K  (((5300 SCY)))
  - 45' ez run..legs pretty sore
  - 1.5 hr ez ride, leg a little sore

R - 3:10:00 ride w Romain moderate, maybe too hard for today
  - 1k swim; 500 pb; 500swim; 500pb; 500 swim  (((3000 LCM)))
  **no run healing up leg from monday**

F - 1100 warmup; 10x200 on 2:50 (5" behind Romain)(2:36,:37-:39,:41); 100 pb ez; 6x100 on 1:25(:18,:19,:21,:23,:24,:25); 4x100 on 1:30(:23-:25); 100 pb ez; 10x50 pd hard on 45" (:36-:37)(last 2 swim :39,:38); 200 pb cool   (((5100 LCM)))
  - 2:20:00 ride...started ez-mod w QT2 group for 50'; started 8x3'/3' set..didn't finish...did two at 353, 365, 3rd one realized legs blown, tired heavy legs, rode ez-mod home
  - 55' ez brick run TM

Sa - 30' ez run tm
   - 45' ez spin bike
   - 1k swim (15:00); 1k pull (14:23); 1k swim (15:01); 500 pull; 500 swim   (((4000 LCM)))

Su - 5 Hr Ride..started 7:15 w Romain, rode out to group, hard with group (a few breaks, good rotation) back to finish..then back to town and around to 5 hrs
   - 1k wetsuit; 3k straight swim increase effort  (((4000 LCM)))