Swim

• 1h 03m 09s
• 2800.00 meters
• 02m 15s /100 meters

Swam with NTex Masters.
4x100 25 swim/25 kick/25 swim 25 kick
4x50 25 drill/25 swim - rt,lt, catch up, fist

100 swim non free
8x150 descend
rest 2:00
8x150 descend w/pull
6x50 swim with fins for speed
100 kick
4x50 swim with fins for speed

2x50 swim with fins for speed
100 kick
200 cool down

Bike

• 1h 58m
• 31.05 miles
• 15.79 Mi/hr

Made up for lost time today. I made sure I did the bike today that was supposed to be yesterday so that I could test that new aero bottle outside. I loved it! I kept hydrated so much better, and it stayed stable on the bike. I also like where we moved everything. In a tiny space I have shortie aero bars, an aero water bottle, a computer, and my HRM on the stem for non-races. What a cockpit! Everthing fits just right.

Run

• 1h 02m 31s
• 5.48 miles
• 11m 24s /Mi

Decided to squeeze my run in today as well. I waited for David to get back from his ride and quick brick before I could get out for my run. I thought I had enough time on the radar to get it in before the rain hit, but I was wrong. 11 minutes in, it hit. Heavy rain!

Reasons I like running in the rain:
-Keeps you cool
-I seem to run faster
-Hardly notice it hit if you wear a hat
-Sound of rushing water at Russell Creek (never knew it had much water!)
-The rain drowns out the sound of the HR monitor alarm!!
-No other crazies out there to bother you!

Reasons I hate running in the rain:
-Clothes are heavy when soaked with rain
-Shoes go squish with every step
-The runoff means every block has huge puddles to jump over
-Sidewalks and trails are full of water at some points
-No one else out there to watch out for you

Avg cadence 80; stride 2ft 11in

Run

• 46m 16s
• 3.88 miles
• 11m 55s /Mi

David missed his swim today and let me get my run in early before the kids woke up since it wasn't raining. It was nice to not have to push the stroller.

Abg cadence 82; stride 2ft 8in

Swim

• 36m 25s
• 1600.20 meters
• 02m 16s /100 meters

BT swim drills.

Warm Up: 400, every 4th length kick on your side. Alternate Right Side/Left Side per kicking length.
Drill: 8x50’s, Odds: Distance Per Stroke - focus on stretching out long strokes
(use *Freestyler Hand paddles if you have them), Evens: Count strokes. Rest :15 between 50’s.
Main: 8x75’s Distance Per Stroke- focus on stretching out long strokes
1x200: Build to 85% effort. Keep your stroke count consistent as you get faster throughout the 200.
Warm Down: 150, breathe every 3 strokes

Bike

• 1h 10m
• 12.50 miles
• 10.71 Mi/hr

Indoor trainer. Installed aero water bottle and moved computer to accomodate. I really like the setup we devised. The real test will be on the road, though.