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Jan 24 - 30, 2016 - Week in review on Jan 30

Activities - Strava Logs (not linked as URLS on purpose, please copy and paste if you are strava stalking me :) )

Activity 1 -
Activity 1 - https://www.strava.com/activities/479274031
Activity 2 - https://www.strava.com/activities/479376599
Activity 2 - https://www.strava.com/activities/479392361
Activity 1 - https://www.strava.com/activities/479999174
Activity 1 - https://www.strava.com/activities/480816173
Activity 2 - https://www.strava.com/activities/480910962
Activity 2 - https://www.strava.com/activities/480910980
Activity 2 - https://www.strava.com/activities/480911858
Activity 2 - https://www.strava.com/activities/480915080
Activity 1 - https://www.strava.com/activities/481493632
Activity 1 - https://www.strava.com/activities/482312677
Activity 1 - https://www.strava.com/activities/482320721
Activity 1 - https://www.strava.com/activities/482320741
Activity 1 - https://www.strava.com/activities/482320756

Saturday morning pre-activity 198.1 (not happy with self)
Saturday post activity 196.1

Targeted Activity and Focus Points

I'm home remote this week and really wanted to make sure my base in the water does not suffer. I decided to turn one workout into 500 yd speed work outs just to see how I would do. I think I did well with two just under 11 mins, then the 3rd slipped, to 12 minutes. I still have a late Saturday swim to do which will just be putting in time, probably a 100 yards as I will be over my goal for the week. ON Saturday evening I mixed 5 x 100 speed laps - form me each at under 2mins/100 yards...then a 200 yard set. It killed me tonight, I need the rest day tomorrow. But I feel good.

No spins, no bike, time to pull out trainer and hook up an old tyre and wheel.

Running has been quite easy and mostly outdoors this week as I was working from home. I still have the problem of going out too fast, but I did have a few negative splits. Something I would like to focus on. It is time to extend my base to at least an hour run which will be 6 miles or so for me. I would like to maintain a 9 minute or less pace. This week I PR'd my 5k times and am pushing that pace to 8min 30sec . Overall a good solid week, focused on posture, breathing, and looking ahead so my airways are open for maximum breathing.

Weights and Strength
Next Week.

Weekly Reflections and Focus
Well it is time to get serious. I am following a mix of 12 week training plans
Plan 1
Plan 2
Plan 3
There is one more plan that I cannot find right now, but anyway. This week was good overall. When I hit the scale this morning I got a 194.8 but it was then replaced with a 195. something....Needless to say I was enthusiastically disappointed. It's all good in the bigger picture. I am back on the road Monday and its time to get to business in off hours and hitting my goals. This last week was really good as I felt like I was able to connect with Dennis with his Pinewood Derby for scouts and having my Step-Brother Aaron showed up. I hit him up about IM 70.3 Santa Cruz for 2017. he said it is still his goal. Since I will be travelling and then next weekend is the Endurance Sports Show and we plan to runt he 5k and 10k, Dennis and liz will do 5k for sure, if there isn't a problem, I may take Juniper and do the 10K. It's in Sandy at the south end of SLC. I won't get much pool time I don't think next week, so running, and I will try to find a spin machine to get an hour in on. Keeping at it, 96 days or so and counting. It will be here too soon.

Countdown is on!!! I totally identify to this image!

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