Training Posting

This post is more for me. It is going to be my training log. This way I don't have to end all my other blogs with boring training stats and whatnot. Those will be more my little adventures and shenanigans. My goal here will be allow myself to follow my own training, see how I was feeling after certain workouts and watch how things progress as I slowly start building up my training.

Week to week I sort of make things up. I usually have a rough idea of what I want to do but I don't like having a specific plan set into place weeks in advance. The reason why is because I hate knowing too far ahead about what workouts I have to do. It's kind of depressing for example knowing that next week I have to do 12 by 800s or a 60 mile bikeride with 5 by 8 mile tempos. So I stick with developing my training days only a couple days in advance. Usually I look at what i have done the past couple weeks and go off of that.

So each day I will simply add to this blog what I've done, how I felt, aches, pains, gripes, the usual crap.

Oct. 31st- Nov. 6th: Ocean water prety intense this week. Strong surge cause rough conditions and strong shore break. Swims in ocean not happening.

Sunday: 10:30pm: 4 mile light run in the pineapple fields.
4:30pm: Attempted jelly donuts in the ocean. Waves too rought. Had gotten through 6 minute swim, run back, 5 minute swim, run back, 4 minute swim, run back, then had to call it when a wave knocked me into reef. After that did pickups down and back on the beach. 6 minute pickup, 2 minute jog, 4 minute pickup, 2 minute jog, then 4 by 2 minute pickups with 1 minute recovery. 2 1/4 mile warmup and cooldown.
800 yards swam and 12 miles run for the day.

Monday: 12:00pm: Swam for an hour in the pool. Did mostly light stuff such as drills, kicking, form work. Covered about 1800 yards.
5:00pm: 10 mile run out to Kahana Seashore trail and back. Decent tempo coming back. Did mixture of striders and drills after run.
1800 yards swam and 10 miles run for the day.

Tuesday: 4:30pm: Long run in the evening. 17 miles in 2 hours 7 minutes. 1st hour all uphill in pineapple field into woods out behind it. Steep climb entire way. Wound way back through fields and onto road. Ran down to beach and back for last 4 miles. Miles 14-15.5 were around 6.20 pace. Felt good.
17 miles run for the day.

Wednesday: 12:00pm: Swam about 2300 yards in the pool. Did series of 100s and 50s working on form and slowly building back endurance.
5:30pm: 6 1/2 miles run on the beach today at a nice pace. 8 long striders afterward. Legs felt a bit tired first couple miles. Upper body a bit sore from swimming.
2300 yards swam and 6 1/2 miles ran for the day.

Thursday: 12:30pm: 3 mile easy run in rain.
4:30pm: 7 1/2 mile run, very hilly. Meant to do evening workout on track but vould not get on.
10 1/2 miles ran for the day.

Friday: 1:00pm: 2000 yards of swimming in the pool. Started with 300 warming up different strokes, 1000 straight increasing pace every 200 or so, 100 of kicking, 300 pulling, 300 cooldown different strokes. Then quick change and 2 mile run with drills and striders afterward.
6:30pm: Very dark out. 2 mile warmup to park. Stretching, striders. 4 by 12 pickups around the park w/ 3-3 1/2 minute recovery between each. Covered between 2-2 1/4 miles for each pickup. Very difficult workout. Hard seeing where I was going, footing very tricky. Happy with workout overall. 2 mile cooldown.
2000 yards swam and 15 miles run for the day

Saturday: 2:30pm: Easy 9 1/2 miles out to Kahana Ridge trail and back. Even though it is a mostly road run with about 1 1/2 miles of actual oceanside boardwalk and trail it is worth it. Very hilly. Legs tired from yesterday's workout. Stopped at a beach with 1/2 a mile to go. Striders and drills. Jumped in water. Slow jog back. 1st half of run around 7:30 pace. 2nd half around 7:15 pace.
9 1/2 miles run for the day

Weekly total: 6700 yards swam and 80 miles run

Nov. 7th-9th

Sunday: 6:30pm: Easy run in the evening today. Feel very sluggish and lazy. Out and back to beach boardwalk near Hula Grill. Did a small pickup along boardwalk coming back. About 7 miles in 52ish minutes.
7 miles run for the day

Monday: Still very tired. 1:00pm: Ran 2 easy miles. Swam for 35 minutes straight then did drills in pool.
6:30pm: Workout. Jogged down to park then did 25 minute hard tempo around parks in dark. Was supposed to do 40 minutes but legs not having it and sprinklers came on all over fields. Jogged 2 miles back. About 8 1/2 miles of running.
2000 yards swam and 10 1/2 miles run for the day.

Tuesday: Day off. Did nothing today, legs were jsut not feeling it. Very tired. Meant to go swimming but was stuck at work filling out paperwork too long. Was dark by the time I got out and pool also closed.
Nothing for the day.

Wednesday: 12:00pm: Ran for 2 hours 20 minutes. Very hot out and mildly humid. Legs still sore. First 45 minutes straight uphill into pineapple fields. Then roamed them for a bit. From there ran to Kapalua Coastal Trail and back. Randomly felt good but overall too hot for that kind of run.
18 1/2 miles run for the day.

Thursday: 11:30am: Ran for about 38 minutes along a beach trail. Started out slow, sore from yesterday. Got faster last couple miles. Drills and striders afterward. Just over 5 miles.
4:30pm: ran 3 miles down to the beach. Swam 30 minutes straight in ocean. Ran about 4 miles afterward at a quality pace. Got serious chaffing from salt water but still fast coming back. Finally found a quality place to swim where I can get in good swim.
About 1600 yards swam and 12 miles run for the day.

Friday: 2:45pm: Light pool workout. 500 warmup, 500 in drills. Then 5 by 100 pulling w/ 25 second recovery, 50 kicking, 6 by 25 all out w/ 20 second recovery. 200 cooldown.
6:30pm: 76 minute run. First 8 miles slow. Very tired from working. Then next 6 minutes pace picks up until around 6 minute pace. Hold for next half hour, sometimes faster. 15 minute recovery jog. 6 by 1 minute hard pickups uphill. About 11 miles for workout (probably more).
2000 yards swam and 11 miles run for the day.

Saturday: 11:00am: Very tired today. Ran 4 miles easy then did a mile worth of drills and striders. Swam 1600 yards afterward. Mostly drills and pulling work.
6:30pm: 7 mile run tis evening. Decent pace the entire way. Around 7 minute pace. Legs really been tired this past week. Still getting adjusted to mileage.
1600 yards swimming and 12 miles run for the day.

7200 yards swimming and 71 miles running.

Nov. 14th-20th

Sunday: 11:30am: Easy 8 1/2 mile run in about 62 minutes. Legs pretty tired still. Ran in pineapple fields so lots of uphill going. Very hot out and humid.
8 1/2 miles run for the day.

Monday: 6:00pm: One long running workout today after work. 8 by 1 mile with 2:45-3 minute recovery. Did first 4 on the beach. Very tough going. 6 minute break. Then final 4 on boardwalk. Beach miles were between 6:10-6:20 pace. Boardwalk ones were between 5:40-5:50. Legs tired entire time but good workout. 2 1/2 mile warmup and cooldown. 1 1/2 miles worth of jogging between intervals.
14 miles run for the day.

Tuesday: 12:30: Ran out and back to the Kapalua coastal trail. Easy pace going out. Legs tired from yesterday's workout and working this morning. Decent pace coming back. 8 1/2 miles in about 63 minutes. Hilly route and very hot.
4:00pm: Swam 30 minutes in the ocean. Constant waves entire time.
7:00pm: Ran for 35 minutes out and back to the Weston. Again, easy going out with faster pace coming back.
Left knee kind of sore and minor pain in right shin.
1600 yards swam and 13 miles ran today.

Wednesday: 5:30pm: Ran out and back on the hotel boardwalk with Jon this evening. Decent pace. Knee aching tonight pretty bad. Did some stretching and light drills afterward.
8 miles run today.

Thursday: Nothing. Taking some time off for the knee. Aching pretty bad in the morning and sore at work. Did alot of hard core work today.
Nothing for the day.

Friday: Nothing at all today. Last day off. Knee feling better. Not as tight and aching.
Nothing for the day.

Saturday: 10:30am: Ran the Kapalua trail with Jon. Decent pace for majority of it. Overheated and dehydrated. Collapsed a bit with 2 miles to go. Couldn't finish run.
8 miles ran for the day.

1600 yards swam and 51 1/2 miles ran for the week.

Nov. 21st-27th

Sunday: 3:30pm: Swam 2200 yards straight in the pool pushing it every other 250. Good swim, felt decent though still shaky from bad run yesterday.
7:00pm: Ran Kapalua loop again. Felt better than yesterday. Tempoed the last 3 miles at around 6:10 pace. Jogged mile afterward. Light drills and striders in grass.
2250 swam and 9 miles ran for the day.

Monday: 10:00am: Ran an hour with Jon today. Legs a bit tired at first then hit a decent pace rest of the run. Ran through hills of pineapple fields. Jumped in ocean afterward.
8 1/2 miles ran for the day.

Tuesday: 9:30am: Ran 4 miles with Jon in the morning. Felt alright. A little sore and tired. Not fan of morning runs.
3:30pm: Swam in the pool. 1700 yards. Tempo 500, some drills, kicking, then 500 where I really stretched my strokes out. 6 mile tempo run right afterward. Kept knocking down the pace each mile. Closed in around 5:50 last mile. Very hot out.
1700 yards swam and 10 miles ran for the day.

Wednesday: AM?:Ran for an hour today. Can't really recall exactly what kind of run it was. Am assuming it was at normal pace though.
3:30pm: Swam to Black Rock and back with Jon. Jumped off it finally. Really good swim.
1 mile swam and 8 miles run for the day.

Thursday: 12:00pm: Workout in pineapple fields. Shorter than I wanted. Pressed for time. Ran about 3 miles into fields. Then did 3 sets of 5 by 45 seconds up a hill w/ 45 second recovery. Felt pretty good through whole workout. Did about 3 1/2 mile cooldown with a couple good hills in it.
9 miles run for the day.

Friday: 11:00am: Ran through the pineapple fields today. A good number of hills climbed through the first 40 minutes of the run. Decent pace the whole way with a last mile and a half fast. Felt good the second half of run.
10 1/2 miles run for the day.

Saturday: 8:45am: Long run today with Jon. 2 hours and 15 minutes. Ran through pineapple fields for first hour and a half then got onto roads and did Kapalua loop. Slowly increased pace over last hour of run. Last 4 miles all 7:10 and faster with last mile around 6 flat. Very very hilly first hour. Felt good, tired by end.
17 miles for the day.

5550 yards swam and 71 miles run for the week.

Nov. 28th- Dec. 4th

Sun:11:00am: Ran just over an hour today through the pineapple fields. Felt pretty good considering the long run the day before.
2:00pm: Swam down at Black Rock. Good swim. 30 minutes.
1600 yards swam and 8 miles ran for the day.

Mon: Ran with Jon today. Did a semi easy run. Cut it short, legs felt crappy, real hot out. Ran for 55 minutes.
Ran 7 1/2 miles for the day.

Tues: 10am: Workout today. warmed up for 2 miles then tempoed for just over 25 minutes. Covered around 4.7 miles. 3 miles of running afterward.
10 1/2 miles covered for the day.

Wed: 10:00am: Good run today. Went out by myself through the pineapple fields and the lower road. Moved at a good pace for the most part. Drills afterward.
11 miles run for the day.

Thurs: Nothing for the day. Went hiking with the crew for the day then up volcano.
3 miles for the day.

Fri:5:00pm: Ran with Jon after work. Hilly run, legs pretty tired after hiking yesterday. Started out tough, got fast as run progressed. Ran for 76 minutes.
11 miles ran for the day.

Sat: 1:30pm: Swam in pool. Lot of pulling over the course of the workout. Did about 2300 yards. 1100 of warming up: 500 freestyle, 200 kicking, 300 pulling, 100 breast stroke. Then 500 of just pulling with every other 50 hard. 50 kicking then 10 by 25 hard freestyle. 300 cooldown.
6:30pm: Overnapped. 10 mile run at quality pace. Averaged around 7:10 for run. Then 8 by 1 minute up steep hill with fast jog back down. 1/2 mile cooldown. Felt crummy starting but loosened up after about 20 minutes. Felt good last half.
2300 yards swam and 12 1/2 miles ran for the day.

3900 yards swam and 63 1/2 miles ran for the week.

Dec. 5th- 11th

Sun: 4:00pm: Pineapple fields today. Decent run though legs very tired. Started out really slow. Ran for around 80 minutes then did drills on the lower dirt path. Tired.
11 miles run for the day.

Mon: 11:00am: Ran for 22 minutes with Jon in the morning.
5:45pm: Workout on lower pineapple path near airport. Warmed up for about 25 minutes. 6 by 1 mile along the dirt road. Very dark. Barely see anything around us. 5:56, 5:35, 5:43, 5:42, 5:22, 5:21. Very fast workout. 3 minute recovery between each one. Happy with workout. 11 minute cooldown back to house.
14 miles for the day.

Tues:7:45am: early run to get things out of the way. Ran with Jon and Curtis first mile and a half then Jon and I continued on. Ran Kapalua loop. Easy pace entire run. Legs felt good after yesterday. 65 minutes.
9 miles run for the day.

Wed: 8:45am: Long run with Jon. Total of 2 hours 23 minutes of running for me. Average pace throughout the run with a couple surges up hills and a hard 2 minutes about 2 hours into the run. Felt good most of way. Ran a couple more miles after Jon broke off.
20 miles ran for the day.

Thurs: 6:00pm: Ran with Jon and Curtis first mile and a half. Then kept going down along boardwalk and back. Added a couple miles going up toward Kapalua trail. Legs felt ok after long run day before.
10 miles run for the day.

Fri: 3:30pm: Ran down to the hotels and swam for 35 minutes. Ran back from the swim at nice pace. Felt pretty good. 55 minutes of total running.
1800 yards of swimming and 7 1/2 miles of running for the day.

Sat: 7:30pm: Run in the evening. Didn't get out the door until late. Decent run though. Started out slow and managed to build up to a decent pace. Out to Golf course then down to lower road.
10 1/2 miles ran for the day.

1800 yards swam and 82 miles run for the week.

Dec. 12th- Dec 18th

Sun: 4:00pm: Super easy day. Legs really tired from the past week of training. Went for 40 minutes with Jon then called it a day.
5 1/2 miles run for the day.

Mon: 12:30pm: Borrowed Jon's bike and did a hard 2 hour 15 minute ride. First ride in a really long time and bike was not a proper fit for me. Body aching and sore by the end of it. Very windy on the route back.
42 miles on the bike.

Tues: 10:00am: Ran with Jon. Decent pace first 25 minutes then started hammering for the next 2.2 miles. Moved at a very fast pace until we reached the McDonalds. Almost all out. Jogged about 12 minutes after. Total of an hour long run.
2:30pm: Nice easy swim at Hula. Swam out and back to Black Rock. 34 minutes.
8 1/2 miles run and 1800 yards swam for the day.

Wed: 3:00pm: Very lazy day. Tired and feeling the past couple weeks of training. Did a long swim and thats it. 45 minutes down at Black Rock. Body sluggish first half then felt real goo second half.
2700 yards swam for the day.

Thurs: 10:00am: 26 minute easy run in the morning with Jon. Legs feeling really crummy. Very little stretching afterward.
5:45pm: Decent run up highway to Kapalua trail and down Lower Road with Jon. Bug in eye, very painful. Kept uping the pace as run went on. Afterward did 8 hill repeats. Quality repeats that got faster each time. Very tired by end. 5 minute walking around afterward.
14 miles run for the day.

Fri: 6:15pm: Evening run. Very sluggish and tired today. Long day of work. Ran down to airport, along boardwalk, back along lower road. Decen pace entire time. Legs stale.
10 1/2 miles run for the day.

Sat: 8:45am: Hard tempo workout. Warmed up for 12 minutes then 41 minute tempo along Kapalua route. Ended tempo at Times. Jogged 2.2 miles back to house. Very tired.
3:00pm: 34 minute swim at Blackrock. Felt pretty good.
1800 yards swimming and 11 miles run for the day.

6300 yards swam, 42 miles biked, 50 miles run for the week.

Dec. 19th- 25th

Sun: 1:30pm: Long run in the pineapple fields. Very hilly and tired. 90 minutes total. No real stretching or anything after. Late for work.
12 miles run for the day.

Mon: 2:30pm: 23 minute swim at Blackrock. Super waves coming in, not much fun.
5:30pm: Workout along pineapple road along highway. 13 minute warmup, 10 by 2 minute tempos w/ 2 minute fast recovery, 20 minute cooldown. Quality workout, tired.
1400 yards swam and 9 1/2 miles run for the day.

Tues: 6:30pm: Ran for about 68 minutes. Decent run. Felt tired after the past couple days. Legs pretty heavy.
9 1/2 miles run for the day.

Wed: Day off. Much needed. Did nothing at all but worked.
Nothing for the day.

Thurs: 8:45: Long run. 2 1/2 hours into mountain area behind Honolua Bay. Lot of uphill first hour and 20 minutes.Came back faster. Felt pretty good until last 20 minutes.
21 1/2 miles run for the day.

Fri: 3:30pm: 54 minute swim. Long swim at decent pace.
6:30: 55 minute run in the evening. Decent pace considering run the day before. Drills and striders afterward.
2800 yards swam and 9 miles run for the day.

Sat: 11:00: 45 minutes run for the day. Hot and very humid. Tired. Easy day.
6 1/2 miles run for the day.

4200 yards swam and 67 miles run for the week.

Dec. 26th - Jan. 1st

Sun: 9:15pm: Ran for 73 minutes with a 43 minute tempo in the middle. Felt good after about 20 minutes.
10 miles run for the day.

Mon: 11:30am: Ran for 63 minutes. Very hot and humid. Legs very sluggish today.
8 1/2 miles run for the day.

Tues: 11:30am: Ran for 83 minutes in the pineapple fields. Headed up for 30 minutes then wound way down to Times. Last 1 3/4 mils back along highway. Hot and humid.
11 1/2 miles run for the day.

Wed: 3:30pm: 33 minute swim down at Black Rock.
7:15pm: Ran for an hour and 15 minutes. Average pace. Felt alright.
2000 yards swam and 10 minles run for the day.

Thurs: 9:30am: 60 mile bikeride with Jon and Gordo. Had some hard pickups on hills throughout the ride.
6:00pm: 30 minute run in the evening. Legs felt real tired from the bikeride.
60 miles biked and 4 miles run for the day.

Fri: Nothing today. Worked and felt real crummy all day. Throat real sore, swollen glands and allergies really acting up.
Nothing for the day.

Sat: 10:00am: 30 minute run with Jon out and back to Airport.
9:45pm: 63 minutes of running after work. Pace average, legs still feel real weak after being sick. Still under the weather.
12 1/2 miles run for the day.

2000 yards swam, 60 miles biked, 56 miles run for the week.

Jan. 2nd - Jan. 8th

Sun: 3:30pm: 26 minute ocean swim with Jon. Very hard, pushed swim right form the start. Throat real sore from being sick. Ocean water did not help.
6:00pm: 73 minute run to Kapalua trail to Times and back. Mild tempo with 9th mile hard (under 6 pace).
1800 yards swam and 10 miles run for the day.

Mon: 11:00am: Hard 36 mile bikeride with Jon. 2 hard pickups in it. First one 10 miles heading out averaging 23 miles an hour. 2 mile recovery. 7 mile hard tempo into wind coming back. Average 21.5 miles an hour. Cruised last 6 miles back.
Decent 4 mile run right after with last .7 miles fast.
36 miles biked and 4 miles run for the day.

Tues: 2:30pm: 85 minute run in pineapple fields then onto lower road. Decent pace throughout. Lot of core afterward. Legs tired.
12 miles run for the day.

Wed: 3:30pm: 37 minute swim at Black Rock. Tough water conditions coming back.
6:15pm: 67 minutes of running on Kapalua loop. Decent pace throughout run. Then 8 hill sprints afterward. Legs real tired today.
2000 yards swam and 11 miles run for the day.

Thurs: 3:00pm: Out and back at the pool. Went in to swim but the place was closed so only got in an hour run.
8 miles run for the day.

Fri: 3:00pm: Only got in a 35 minute swim today between jobs. Worked 13 hours today and yesterday.

Sat: 11:00am: Workout with Jon. Did 2 loops of a 7 mile loop from hourse. First loop around 7:20 pace then second loop close to 6 minute pace. Started feling exhausted and weak about 10 minutes to go on second loop. Good workout.
16 miles run for the day.

3700 yards swam, 36 miles biked, 60 1/2 miles run for the week.

Jan. 9th- 15th

Sun: 2:30pm: 65 minute run at average pace and 20 minutes of drills and striders on the dirt path.
10 miles run for the day.

Mon: 6:00pm: Ran with Jon in downpouring rain for 47 minutes. Average pace. Legs heavy and wet. Lot of core afterard. Shin sore.
6 1/2 miles run for the day.

Tues: 3:00pm: 36 minute tough swim. Water very rough at Blackrock.
6:00pm Ran 53 minutes with Jon. Average pace, nothing intense.
1700 yads swam and 7 miles run for the day.

Wed: 10:45pm: Very late night run. Worked all day so had to run after work. Out and back along Ocean boardwalk. 65 minutes. Legs felt heavy in beginning but loosened up heading back.
9 miles run for the day.

Thurs: Tired and hurting so took day off. Shin really aching. Need to start icing it.
Nothing for the day.

Fri: 3:00pm: 1550 yards swam in 30 minutes at pool. Followed by 45 minute pool run with 4 hard 5 minute pickups in the midle. Then 5 minute jog and 6 striders afterward. Lots of stretching and icing.
1550 yards swam and 8 miles run for the day.

Sat: 11:00am: Biked for 2 hours out and back going South. Good, quality ride. Legs felt pretty good. got in 31 miles on the bike. Put on marathon shoes and ran a good 5 1/2 miles, pushing the 2nd half of the run. Shin a little sore but not too bad. Iced afterward.
31 miles biked and 5 1/2 miles run for the day.

3250 yards swam, 31 miles biked and 46 miles run for the week.

Jan. 16th- 22nd
Week before Marathon:

Sun: 3:30pm : Only have an hour in the pool before it closes. 100 yards swam in the pool and 45 minutes of poolrunning. Did 4 25 yard pickups in the pool while running.
Shin feeling ok. Will test it out tomorrow on a run.
100 yards swam and 6 miles run for the day.

Mon: 11:00am: 13 mile run with Jon in 1:28. 4 by 1 minute pickups then 4 by 30 sec. pickups. Stretching, icing, core.
13 miles run for the day.

Tues: 2:30pm: 2500 yards swam in the pool then 25 minute pool run. Stretching.
2500 yards swam and 3 1/2 miles run for the day.

Wed: 2:30pm: Track workout. 2 1/2 miles warmup. 3 by 1 mile w/ 400 jog recovery.
6.29, 5.58, 5.10. Felt really good. Warm out. 1 1/2 mile cooldown. Had to get to work.
8 miles run for the day.

Thurs: 3:00pm: 35 minute swim in ocean before work. Rough waves.
1900 yards swam for the day.

Fri: 4:00pm: 45 minute run with 6 20-30 second pickups in the middle of it. Stretching and icing afterward.
6 1/2 miles run for the day.

Sat: 1:00pm: 30 minute run with 8 striders afterward. Legs feeling alright. Stretching and icing afterward.
4 1/2 miles run for the day.

4500 yards swam and 45 miles run for the week.

Jan. 23rd - 29th

Sun: 5:45am: Marathon Day. Started out great. Hit pace up until mile 17 (Averaging 6.20 miles). Hamstring pulled realy hard. Covered next couple miles around 8 minute pace then last 5 miles took 47 minutes. No running for at least 10 days.
28 miles for the day.

Mon: Day off. Hamstring really sore and calves super tights.
Nothing for the day.

Tues: 3:00pm: 26 1/2 mile bikeride north. Very hilly. Legs not happy.
26 1/2 miles biked for the day.

Wed: 3:00pm: 42 minute swim at Black Rock today. Very rough waters.
2500 yards swam today.

Thurs: 3:00pm: 41 mile bikeride out and back South. Lots of aerobar riding.
41 miles biked today.

Fri: 3:00pm: 1 hour 2 minutes of swimming at Black Rock today. Felt real good. Water pulling pretty strong coming back.
3200 yards swam today.

Sat: 11:00am: 62 mile ride to Kehei and back. Did 2 by 20 mile light tempos along the way.
62 miles on the bike today.

5700 yards swam, 130 miles biked, 28 miles ran this week.

Jan 30th - Feb 5th

Sun: 11:30am: 41 mile bikeride with a very hard 2 mile tempo in the middle.
41 miles biked for the day.

Mon: 2:30pm: 3000 yards swam in the pool. Workout of 1000 warmup and drills, 5 by 100 pulling, 1000 alternating 100 kicking and 100 freestyle, 200 pulling, 200 cooldown.
3000 yards swam for the day.

Tues: 2:30pm: 2000 yards in the pool: 500 warmup, 500 pulling, 1000 tempo. 22 minute run afterward.
2000 yards swam and 3 miles run for the day.

Wed: 11:00am: West Maui Loop. Very hilly climbs. Tons of steep climbs first 25 miles. Fast pace last 33 miles. Stretched then easy 3 mile run after. Very tired afterward.
58 miles biked and 3 miles run for the day.

Thurs: 2:30pm: 2100 yards in the pool. 1000 warmup then very hard 500 in middle. 500 of breast stroke then strint freestyle after. 100 cooldown.
2100 yards swam for the day.

Fri: 4:00pm: 35 minute beach run. Got to beach and forgot goggles.
4 1/2 miles run for the day.

Sat: 12:30pm: 52 mile bikeride. 2 by 30-40 minute aerobar tempos along the way. Stretched for about 35 minutes then went down to Black Rock and did a 34 minute swim. Very tired by end of it.
2000 yards swam and 52 miles biked today.

9100 yards swam, 151 miles biked, 10 miles biked for the week.

Feb 6th - 12th

Sun: 11:15am: 28 mile bikeride with 5 by 1 mile hard the second half. Quick change then 55 minute run. Did Kapalua loop. Very hilly and hot.
28 miles biked and 7 miles run for the day.