WEEK OF FEBRUARY 4TH

------WEEK OF FEBRUARY 4TH-------
M - 40' ez jog...felt fine for longer, just holding back to avoid injury
  - 1k swim; 500 pb; 500 swim; 500pb; 500 swim...sleepy, lethargic, rest day  (((3000 SCY)))

T - 71' run as--->15' warm; 15' hard (5:40 ave); 5' ez; 15' hard(5:35 ave); cooldown to 71'..w Pedro
  - 800 warm; 10x200 hard on 3' (2:16,:18,:19,:18,pb-:14,:17,:17,:18,:16,:16); 50 ez pb; 5x200 pb on
3'(:19,:20,:21,:22,:22); 5x200pb+pd on 2:40(2:10,:12,:13,:12,:12); 200 swim cooldown (((5050 SCY)))
  - 2:15:00 ez-mod ride, mostly aerobars

W - 3:05:00 ride ez-mod, mostly aerobars
  - 3x1k swims good pace on these; 1k pullbuoy; 500 paddles; 500 pullbuoy (((5000 SCY)))

R - 2:57:00 ride as--> 40' steady warmup; 5xLake Intervals w 5' recoveries (12:50,12:54,13:00,13:10,13:25)(331,336,341,315,296); ez-mod cooldown....got windier as I went, blew up on #5 a little bit
  - 48' brick run steady pace, almost to bridge at lake and back..hot, hurting,


F - 1k warm; 30x100 on 1:30 as--4x(3swim/2pullbuoy)(1:16,:17,:18-:19 / :17-:20); 2x(3pd/2pb)(1:10
-:12/:19-:20); 100 pd/pb hard (1:06); 5x200 swim on 3' (2:43,:44,:46,:46,pb-:42); 300 cooldown 
(((5300 LCM)))
  - 1:50:00 ez ride

Sa - 1:59:20 Lake Long Run w Pedro, 18mile total, descend each 4.5 mile segment (33', 30:30, 28',
27:50)  (6:37 overall ave pace)
   - 4x1k swims aerobic, felt okay (15:20ish, 15:15, 15:05, 15'); 600 pullbuoy (((4600 LCM)))

Su - 4:42:00 ride.  end of first hour average was at 230, by hour 4 it was up to 255 average.  Good hard riding in the aerobars.  Last 42' finished in the hills pushing the hills.
    *no brick, not ready to run day after long run yet..damn injury prone-ness