Weekly Round Up

Weekly Roundup- last week before the Marathon, next weekend.

Weekly:
Swims: 2 days; 1 masters; 1 free swim 1 hour non stop- 2 hours
Bikes: 2 days; 3 hours
Runs: 1 day (missed 1 day): 14 miles
Other: Weights- 2 days
Stretch 2 days

Sleep: Not so good this week. Alot of sleepless nights
Recovery: Bodywork; massage followed by compression pants;
Nutrition: ate well this week
Mood: for the most part sad
Health: Good!

Key Workout:
Description: 14 mile endurance run w/ 4 miles at tempo
Location: South Table Mesa
Nutrition: 1 Hammer Gel; SportsQuest- Aminos, thermolyte, Vo2Max
Weather: low 30's and pleasant
Distance: 12.5
Pace: 10-12 min.
Heart Rate: 140
Comments: Felt really bad starting out for over 1 hour. No sleep all week nor night before.- Felt better after taking sportsquest products!