Baystate week 14 - 7/13 - 7/20

Monday, 7/13/09
RUN: 8 miles speed, with 3.5 @ 8:35, 1200@ 6:33, 1000@ 6:34, 800@ 6:26, 600@ 6:23, 400@ 6:20, and 2 miles @ 9:45. (old A)
SWIM: 30 min OW (about .75 mile)

Tuesday, 7/14/09
BIKE: 15 miles
SWIM: 30 min OW (about .75m)

Wednesday, 7/15/09
RUN: 8 miles with 6@ 7:39
SWIM: .75 miles with kicks
legs, abs, pilates

Thursday, 7/16/09
RUN: 4 miles @ 9:50 (recovery, trail run)
SWIM: .75 mile with intervals, OW
BIKE: 15 miles
weights arms

Friday, 7/17/09
REST
.5 mile swim OW

Saturday, 7/18/09
RUN: 17 miles @ 8:44, first at 9:00, last 7 as intervals. .5 m walk home. Hard, hot and humid.

Sunday, 7/19/09
SWIM: 3000 meters (1.8 miles)
Legs, 200 abs, pilates

Total:
RUN: 37 miles (PR)
BIKE: 30 miles
SWIM: 4.55 miles