Week 1

Monday:
Lunch time swim. Had a lane all to myself. Free swim for 30 minutes, finishing up with 5x25 all out with 25 recovery back to back.

Tuesday:
Bike Commute (to work: 39:11; 8.5 mi; 13.2mph; real windy)

Lunch Run (33:35; 4.2mi; 7:59 min/mi; 10 pushups each mile)
Bike Commute (to home: 31:14; 8.34 mi; 16.0mph; tail wind!)

Wednesday:
Morning run (48:31; 6.0mi; 8:04 min/mi)
Bike Commute (total: 1:12:34; 17.1 mi; 14.2mph)
Yoga
Swim (2300 yds; 200w/u, 100 kick, 20*100yds on 1:45)

Thursday:
(no work)
Bike ride to town (15:43; 4 mi; 15.4 mph)
Bike back from town (13:47; 3.8 mi; 16.4 mph)
Easy run, first part with Paula, last part solo (39:54; 4.2 mi; 9:27 min/mi)

Friday:
AM Swim (cut short because I was running late; 1300 yds; 22:53; 1:45/100yd)

Saturday:
AM mid distance run @ marathon pace (48:21; 6.2 mi; 7:47 min/mi)

Sunday:
Long run @ marathon pace +45-60sec/mi (1:24:28; 10.0 mi; 8:25 min/mi)

Totals
Swim: 5300 yds; 1h 10min
Bike: 42 mi; 2h 20min
Run: 30.6 mi; 4hr 14min

Weekly hours: 7h 44min

Running form throughout week felt good. Need more time on bike.