Day 3, Week 3 - 12 week Half IM training

Long Swim

WU: 200 then 6' of drills

MS: 1,650 yards in 30:10

CD: 200

Total time - 45'

Total distance - 2,200 yards

Decent swim. Focusing on lengthening my stroke and taking less more powerful strokes and being silent in the water. Last swim of the week...nothing but running and biking the rest of the week.

Interval Run

The Dreaded Tabata Treadmill

10' WU then 20 seconds on 10 seconds off at 9.3 mph on a 12.0 incline.

Time - 15'. Distance - 1 mile. BRUTAL.


breakfast: thunder coffee

lunch: tuna steak, kale, bok choy, cheese, almonds, walnuts, avocado