Run

• 24m 58s
• 2.23 miles
• 11m 12s /Mi

Ran to Ohio and back plus to the end of the street. David took the kids in the stroller. It was a wonderful family outing.

Bike

• 40m
• 7.17 miles
• 10.76 Mi/hr

Trainer. Took it easy.

Swim

• 45m
• -----
• -----

No clue as to actual distance or time. Was all individual sets out to bouys, or practicing drafting, etc.

• Health data: Hours slept: 8.5

Bike

• 1h 00m
• 11.76 miles
• 11.76 Mi/hr

A real good, hard ride on the trainer. I actually got my HR above my target zone, which is unusual for the trainer. That pesky trainer is HARD! I actually feel like I am getting stronger.

Run

• 16m 25s
• 1.63 miles
• 10m 04s /Mi

Brrrr! It was a cold 48 degrees with a 18mph NW wind. I ran this as a brick, so I went in my bike shorts and a fleece LS top. I covered my ears, but my hands were bare, and I forgot sunglasses. I had a nice pace. I feel I just kept my cadence up from the bike, so I hit my approx 1 mi marker at 10:00. Shortly thereafter, I had to turn into the wind, though. I ran hard, but it felt good. I did have one annoying cramp in my upper right hamstring. I stretched it for a moment and then just ran through it.

Bike

• 50m
• 9.64 miles
• 11.57 Mi/hr

On the trainer. Probably my best training ride. Kept the cadence around 80, my best speed ave, and my HR was higher (this is good on the trainer, as I often wimp out).

Swim

• 33m 21s
• 1400.00 meters
• 02m 22s /100 meters

Finally broke the 2:00 barrier on a straight 100m!!!!!!!!! 1:57.9. And by two whole seconds! I almost broke it again on lap 9: 2:01.3

Had some goggles problems. Really leaked on the last 300 meters. No matter how many times I fixed them, I couldn't seem to keep them dry.

Did 650 straight and then 2-300 sets.

1:57.9
2:27.6
2:25.5
2:30.9
2:27.2
2:27.4
2:23.3
2:28.8
2:01.3
2:29.5
2:31.2
2:20.0
2:23.4
2:28.0

Sport

• Yard Work
• 2h 30m

Trimmed and re-shaped shrubs in the front yard.

• Health data: Hours slept: 7