WEEK OF JANUARY 7TH

----------WEEK OF JANUARY 7TH-----------
M - 2:10:00 ride, really tired
  - 1k swim; 500 swim; 500 pullbuoy; 4x250 swims mix...very very tired   (((3000 SCY)))

T - 48' run, easy, 115-125 h.r.  body still tired

W - 3:05:00 ride, Webster, back on tuscanooga..watts not that great, 175s, prob 220's ave.
  - 1k warm; 10x200 hard on 3' (2:18,:19-:20); 1k cooldown..back a little tight from band on Su, cut a little short on end    (((4000 SCY)))
  - 45' slow easy TM run after swim

R - 2:15:00 ride, 10xG-Lake Hills, (313 up higher as went to 330's), 175s, felt good on route home
  - 4x1k swims; 200 pullbuoy...back a bit osre still   (((4200 SCY)))
  - 1 hr spin ct

F - 60' run TM as: 20' warm; 8x(3' harder / 90" ez)(9.0x2;9.1x2;9.2x1;9.3x3) 10' cooldown(last 3 in pirahnas)
  - 1k swim; 1k swim; 2x500 pullbuoy; 2x500 swim; 200 pullbuoy...easy today, babying back (((4200 SCY)))
  - 40' jog TM after swim

Sa - 1k warm; 25 pb; 20x100 on 1:15 (1:09-1:10); 50 pb; 5x100 on 1:15(1:09-1:10); 50 pb; 5x100 on 1:15(1:10-1:11); 25pb; 200 cooldown mix...didn't go more, back still tight at end, getting btter though...tried less straight arm recovery, helped back and times I think today  (((4400 SCY)))
   - 2:55:00 ride, mostly ez, some aerobars

Su - 5 Hr ride as--> 30' warmup; 2xCherry Lake intervals(1st far end start, 26:55, 324 watts; 2nd jalarmy start, 26:22, 326 watts); finsih ride w AJandPedro to 5 hrs, good steady effort finished in hills, good ride.  BACK ON 170's
   - 45' brick run easy on TM
   - 30' of easy swimming after run   (((1800 SCY)))