Well, I've had a seriously slack week. I rand 5.5 on Thur. Today I'm going out to do a test set - 1 mile at 9-11 beats below my LT heartrate. I get to jog the the highschool, run my test, then "continue with the rest of my workout". What I want to know is, don't these guys that write this programs know that you're bagged after a test set? What "rest of my workout", I thought that would be it. I'll run a total of about 1 hour today.

I had a good rest week with some great results on my test sets:

1000 mtr TT in the pool: 17:45 and 10 km TT on my trainer maintaining 9 beats below my LT, 16:47, that's about 35 kph avg. Of course I'd never be able to maintain that in real life - outside with hills and elements etc, not to mention that the bike portion of the race is, like 18x that long.

So it looks like inspite of a couple of years not racing, I'm right back on track. My swim is a little slower than it used to be, but hey, it's early in the season.