Bike

• 40m
• 7.09 miles
• 10.64 Mi/hr

Tried to do an easy spin exercise, but my heart wasn't in it. I cut it short.

Run

• 50m 49s
• 4.80 miles
• 10m 35s /Mi

Ran a pacing track exercise with Fit2Train this morning. I was meeting Gerald who I have seen at races and the LISD pool to see if I want to hire him as a running coach. He offered to watch me at the track session he coaches. It was an early start after yesterday's early swim, but it was amazing how good I felt on the drive into work. I seemed full of energy! It was also soooo nice to not be running in the heat. I am going to have to re-think my exercise juggle with David!

1 mile warmup
2 1.5 mile intervals (miscounted on the second and went too far)
1/4 mile visual form check
cool down

Avg cadence 83; stride 3ft
lap - time - HR - pace - dist - cad - stride
L1 14:32 - 159 - 11:31 - 1.26 - 81 - 2ft 10in
L2 15:49 - 173 - 10:24 - 1.52 - 84 - 3ft
L3 18:12 - 179 - 10:17 - 1.77 - 84 - 3ft 1in
L4 02:16 - 178 - 09:05 - 0.25 - 84 - 3ft 5in

• Health data: Soreness: 3 Hours slept: 7

Swim

• 1h 10m
• 2500.00 meters
• -----

Time is an estimate. Swam with NTx Masters without my watch. Felt better today. Lots of drills.

• Health data: Soreness: 3 Hours slept: 6