Overall my form feels to be coming together. My fitness is ahead of what it was last year, and I should have a great race. My goal over the last four weeks is to not get injured. I have pushed the volume more in the last couple months, than ever before. Now is the time to be smart, and let that training sink in.
Monday: Strength day. Got totally ripped, and oiled.
Tuesday: AM - Track work 5 miles - 2 X 1600 - Fartlek, 2 X 400 quick.
Noon - Bike inervals 1 hr.
Wednesday: Run- Swim - Run, ran to the Y 3.5 miles, Swim 40 mins, Run home 3.5
Thursday: AM - Bike intervals - 10 X 2min, @ X 5 min tempo.
Noon - Tempo Run 7 miles
Friday: Swim - 20 X 100 main set, Used pull bouy last five.
Saturday: Bike/Run Brick - 20 mile ride/ Raced 8k/ Rode home 20 miles.
Sunday: Run easy 12 miles. Brought five bucks for a drink, and dropped it on the way out. I found my five on the way back, my lucky day.