Your Week in Training Nov Jan 9 - 15

M - 0, fly back to DC
T - 5.3 ez commute
W - 0
Th - 6.6 ez commute w/ 2 @ moderate effort
F - 10 steady w/ 3 moderate--->tempo effort
S - 5.8 recovery
S - 14 ez

Week - a hair shy of 42

Mon - Core/strength, Swim 2600 yds
Tues - Pilates, 5 mi easy on TM
Wed - Core/strength, Swim 2300 yds
Thur - Pilates, 7.3 mi moderate pace, 17 degrees
Fri - Core/strength, Swim 2450 yds
Sat - Rest day
Sun - One hour swim 2880 yds


             Week      YTD
Run          12         28
Bike           -           -
Swim     10,230    12,530

M-5 TM
T-0
W-6
Th-0
Fr-4 TM
Sa-12 grp
Su- 1 hr strength
27 mi wk 48 YTD

Picked up a cold in the early part of the week, so dialed it back after trying to run through it.

Mon - Swim 2000 yds
Tues - Core and gym work, Run 8.5 miles with 4 miles at Steady State Pace (7:45ish)
Wed - Off, felt lousy
Thurs - Easy 4 
Fri - 12.5 miles with last two at 8:25 and 8:10.  Felt good
Sat - 6.2 mile Hill Run, Swim 1700 yds 
Sun - Indoor Triathlon   (500 yds Swim, 8.5 miles bike (so bad), 2.55 miles Run); Easy 2.5 miles cool down

WTD:  Run 27.7 miles
         Swim 4200 yds
         Bike 8.5 miles