Week 7 - Shane

Sunday - 5.7 mile run described here.
Monday - 2 mile run as a diagnostic to see where we are for this month's PT test. I ran it in 16 minutes. When it comes time to do it for real, I expect 14:30 or faster. I won't be wearing long pants and a jacket, the trail won't be 50% ice, and I will not have run 5.7 miles the day before. Also, broke my diet for all 3 meals since we were at work the entire time. Again.
Tuesday - No workout
Wednesday - 10.5 miles on stationary bike in 30 minutes, 30 minutes of run sprints afterwards.
Thursday - shortened weightlifting session. I benched 3 sets of 155 lbs at 12/10/8 reps, and squatted 3 sets of 12 reps each of 155/165/175lbs. I can't remember what I did on the row or fly machines.
Friday - Time trial for a sprint triathlon. Times:
750m swim - 17:00
transition - 6:00
20k (12.4mi) bike (stationary machine) - 37:20
transition - 1:15
5k (3.1mi) run (treadmill at 1.0% incline) - 28:02
Total - 1:29:37
Also on Friday I had pizza for lunch with coworkers. No real reason, just that peer pressure and conformity still influence my behavior.

Week 7 distance totals:
Swim: 750m
Bike: 22.9 miles
Treadmill: 3.1 miles
Road running: 7.7 miles
Total run: 10.8 miles

In case you haven't noticed, I've been kinda lazy, and kinda not sticking with my diet, and not really doing afternoon workouts. But I'm also ridiculously busy with work. And I think I'm not the only one of the 3.

Next week, starting Sunday, I'm going to try to start sticking with a specific schedule each week (morning workouts will be with the unit and dependent on whether we stick to our own published schedule):

Sunday - Long, slow run.
Monday - speed, agility type stuff with the unit in the morning, and a long, slow, bike in the afternoon.
Tuesday - powerlifting for an hour, then 30 minutes of abs in the morning, and a long, slow swim in the afternoon.
Wednesday - speed, agility type drills with the unit in the morning, and speed intervals on the bike in the afternoon.
Thursday - either weights or sports in the morning (we alternate every week), and speed intervals in the pool in the afternoon
Friday - Long run in the morning, some super-intense workout in the afternoon, probably incorporating 2 or 3 of the triathlon sports.