Run

• 37m 04s
• 3.73 miles
• 09m 56s /Mi

Ran to Legacy and back. Nice negative splits!

Avg cad 85; 3ft 1in

10:19 161
09:52 172
09:45 169 (HR read erratically)
09:47 180

Swim

• 57m 21s
• 2697.48 meters
• 02m 07s /100 meters

Swam with NTex Masters

Lots of pulling (ouch!) and fin work today

4x75 swim/kick/swim with fins (oops did too many!)
4x50 drill/swim – left arm, right arm, catch-up, fists

100 stroke other than freestyle

4x150 descending sets by at least 1 sec RI :15 [3:05, 3:04, 2:58, 2:58]
2 minute rest
4x150 descending pull sets by at least 1 sec RI :15 [2:52, 2:55, 2:55, 2:56] didn't descend well! My triceps hurting more with each set

10x25 swim with fins--Feel the need for speed! @:40 [avg :20.5]
1x100 kick
4x25 swim with fins--Feel the need for speed! @:35 [avg :20.5]
1x100 kick
2x25 4x25 swim with fins--Feel the need for speed! @:30 [avg :19.7]
1x100 kick

200 pull
200 easy with good form

Bike

• 1h 01m 30s
• 16.38 miles
• 15.98 Mi/hr

Got to ride the new bike after the bike fit this afternoon. This bike is FAASSST! I don't have a cyclometer on the bike yet, so the speed is an estimate and factors in some waiting at lights, but I could tell I was fast on the outbound route. Mostly a crosswind, with a little tailwind, so I am sure that helps, but I used my small gear in the front almost exclusively. I attribute the difference to the very aero position rather than the bike weight as I was still slow on the uphills. I did catch up with a roadie, though, and that is unheard of for me. He was going a great pace, so I rode with him for a while until he turned off. The return was a little slower with the wind, but it was a great ride. I have no HR as I forgot my strap. I had a little trouble getting the water bottles back in. I tended to wobble as I balanced the maneuver. Much more practice is required, and I will certainly get the aero bottle installed.

Run

• 27m 22s
• 3.04 miles
• 09m 01s /Mi

I can't tell you how well I can do in a 5K with no stroller, but I now know what I can do racing all out WITH a stoller! We ran in the church's 5K race, the Roof Dog Run. Luke's Locker ended up being a great sponsor and was out at the race. I felt proud because I coordinated that!

I warmed up in the one mile race alongside Nicole, who was running it. It was a great event. I then ran the 5k just as fast as I could. I started out way to fast but had it reined back in after 1 minute. I was exhausted at the end, and the whole last 3/4 of a mile was into the wind which was harder with the stroller. My pace suffered, and my heart was all tapped out. David tried to get me to sprint at the end, but I was at the puke point. I did find a new HR max though, 200! Guess I gave it all!

lap pace HR cad stride
M1 08:21 186 86 3ft 8in
M2 09:22 192 85 3ft 4in
M3 09:24 193 85 3ft 3in
L4 10:19 200 85 NA