I should maybe note that I am not actually training for any triathlons right now. I am, however, considering an attempt at swimming solo across Long Island Sound. This is why I've been so focused on swimming.
5 x 100 warm up @ 1:30
8 x 200 @ 2:55, descending 1 to 4 twice
100 warm down
My next thing is actually a 5K run at my class reunion, so I've started doing some uptempo work to hopefully support that a bit. The 200s descending were part of that effort, though I've no idea how much that will help.
Thursday was another sort of mid-tempo day. I did the 5 x 100 warm-up again and then 15 x 100 @ 1:30 (85% effort). That worked out to be just over 1:15/100.
Saturday's swim was the main effort for the week.
15 x 200 @ 2:50 aerobic pace
10 x 100 pull @ 1:30
8 x 50 @ :45, (1 x fly, 3 x free) twice
100 warm down
That was a lot.
Swimming Total: 3 x swim (2200, 2000, 6000); 102 pts
It rained all week, which is good because we've had a bit of a drought in Connecticut this summer. That kept me off the bike most of the week, though. I managed to get in two commute rides, but that's all.
Cycling Total: 2 x commute ride (10.7 each); 21.4 pts
I meant to run Wednesday at lunch, brought in my clothes, and flat forgot all about it. They're still there, sitting in a drawer in my desk. I did go out for an easy run Sunday. Wound up with 4.3 miles at about 9:15/mile pace. That's not too bad. It's (finally) cooler here, and if that's not necessarily making me run faster, it is making me a happier runner.
As is perhaps obvious, I'm running mostly as a way of cross-training right now. I like to run, but I'm not particularly good at it, and that's fine. For the time being, I mostly just want to hold my form.
Running Total: 1 x easy run (4.3 miles); 17 pts
Tri Training Total: 140.7 pts
I'm really pleased with that total, especially when you consider that I only logged twenty miles on the bike. I usually pick up about a third of my total training just from bike-commuting. But I barely rode at all this week and still managed to put in a decent week. That's pretty good.