Week 14: May 13-19, 2013

Monday: off
Tuesday: 7 mi in :59, at 15 min insert 2x5min @z4 w/ 2 min recoveries
3050 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s; 1st one free, 2nd-4th 50 stroke/150 free, last one IM on 3:00
50 ez
3x100s on 1:30, desc
50 ez
5x100s, same as the 200s, on 1:30
50 ez
Wednesday: 45 min z2 trainer spin, followed by 3.4 mi transition run (:29)
40 min strength & core
Thursday: 1 hour trainer ride, at 15 min insert 3x5 min z4 (175-180w); skipped swim
Friday: 6.25 mi run, at 15 min insert 7.5 min @z4 (:52)
2100 yard swim (had early work meeting, so had to cut swim short):
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder: 400 IM on 20 sec RI, 300 free on 1:20/100 pace, 200 IM on 3:00, 100 free ez
Saturday: 70 mi ride past Prospect and back (4:00), followed by 3.1 mi transition run (:28) w/ Nate.  Left knee hurt like a &*%$ during the last 2 miles of the run.
Sunday: 11.34 mi trail run at Highbanks.  Knee started hurting again after first 3 miles, ended up having to walk a little.  30 min easy trainer spin in the evening; knee felt fine by then.

Iced, stretched, and u/s the knee and took some ibuprophen.  Hope it's nothing.

Weekly totals:
Swim: 5150 yards
Bike: 2:15 trainer hours + 70 miles
Run: 24.59 miles
Strength: 40 minutes
Hours: 13:13

Training cycle totals:
Swim: 77,700 yards (47 miles)
Bike: 42:34 trainer hours + 300 road miles
Run: 294.66 miles
Hours: 149:59