24 hours/195 miles on the bike/43 miles on the run/11k swim--this was another solid week---prob need to back off next week!
new 2009 bests for run/swim
6 days running--nice new frequency level
2 run speed w/o's this week:
-10X 1.5 min@ 6:53/1.5@ 9:22
-20X 1 min @ 6:49/1 @ 9:22
bw--I had no run speed w/o's during 2008 and untill recnely 2009
I have now settled into a 3 speed w/o per every two weeks for each bike and run. this week i had two run speed w/os. next week will be two bike speed w/os.....pace is not super demanding but I'm trying to cultivate continued momneum!
Prob need to back off a bit this coming week what with the holidays....on it though no matter what!
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