Run

• 1h 13m 13s
• 6.69 miles
• 10m 56s /Mi

Sent David on his run first to make sure he got to try his under the best conditions since he had to wear a hot sling for his elbow. That put me starting my run at 9AM, and it was HOT with not a single cloud in the sky! I was very pleased with the first half of my run. Great pace for me, and my HR was under 170. The second half was a different story. Desparate for water, shade, and more muscle power, I had to slow down and take breaks a couple water fountains. Oh well. I think my next run will be better as I am going to make a point to do it earlier when it is cooler and less sunny.

Avg cadence 71; stride 2ft 11in

lap# pace HR cad stride
L1 10:42 156 81 3ft
L2 10:29 168 82 3ft
L3 11:03 172 82 2ft 11in
L4 11:02 176 81 2ft 11in
L5 11:26 173 81 2ft 10in
L6 11:05 174 81 2ft 11in
L7 10:50 179 81 3ft

Bike

• 2h 09m 46s
• 33.25 miles
• 15.37 Mi/hr

Biked out to Castle Hills to see Austin Glennon do his first triathlon at age 5. He did super! It was neat to see all those kids excited about such a healthy activity.

I rode out and back Hebron to get there and then rode the RBM loop on the way back. I tried getting out of the saddle on on the short uphills along the way to build some strenth too. I wasn't great on the Windhaven hill, but I seemed to have a lot of power and energy for the rest of the way home along Tennyson. That was nice. I was going 20+mph most of the way. The 30 minute break for Austin's race might account for the extra energy, but I would like to think I am simply getting better! (30 minutes not counted in riding time above)

Swim

• 1h 06m
• 2743.20 meters
• 02m 24s /100 meters

Swam with NTex Masters because David wasn't able to go.

1x200 swim
1x300 kick - no board

4x100 50 drill/50 swim

1x50 non free [1:16]
1x100 build each 25 to last 25 as a sprint
1x150 kick choice
1x200 alt 50 back and 50 free [boy did I stink at that!]
1x250 swim [5:15]
1x250 pull (no paddles) [5:29]
1x200 pull with paddles [4:28]
1x150 swim [3:17]
1x100 build each 25 to last 25 as a sprint
1x50 two breaths one way; 3 breaths back [ha! 3 out and 5 back]
8x50s @ 1:15 descend 1>4 5>8 [:58, :58, :57, :54 | 1:00, :57, :56, :53]

200 easy

Run

• 59m 43s
• 4.74 miles
• 12m 36s /Mi

I was feeling lazy when I woke up, but I finally got my rear end in gear and the kids in the stroller and headed out for our 56 minute run at 8:30. Thank goodness it was partly cloudy and the temp only started at 80. It made the conditions much more favorable for a semi-late start.

I ran to Russell Creek Park, around the pond there and back home along the park road. I was doing very well on the way out and around the pond until I turned into the South wind. That stroller is like a sail and caused me to go much slower and my heartrate to soar. Then I had a big uphill climb to get out of the park, and I just couldn't do it. I started the uphill at a high HR and couldn't maintain it, so I walked quite a bit. It is odd because there was another uphill along Stonehaven Road where I did much better, but I had not been fighting the wind right before though. I ended with another stretch into the South wind which caused the same effect, but I had a nice downhill afterward where I finished strong. So, quite a mixed bag for the day. My overall pace would have looked so much better without that long walking stretch!

lap pace HR Cad Stride
L1 12:14 140 79 2ft 8in
L2 11:16 176 82 2ft 10in
L3 13:53 176 77 2ft 6in - some walking
L4 14:00 169 76 2ft 6in - some walking
L5 11:56 176 81 2ft 8in

Bike

• 1h 25m
• 21.60 miles
• 15.25 Mi/hr

I was home with an ailing Ryan today, but David came home early to avoid rush hour with his bum elbow. Ryan napped, so David encouraged me to get my ride in today outside. That was so nice!

Rode over to Frito Lay and did the Spring Creek hill twice. I hit 9.5mph or so coming up, so my goal the second time was to stay about 10mph coming up the hill. I almost made that goal. I then turned down Midway and rode a ways past Parker before turning around to head home. I started at 3:30, and it was hot and sunny, so I felt the affects of the heat as I rode. I don't ride much in the heat as I usually head out in the morning, so this was a different experience. I felt I handled it pretty well. I am sure my HR got higher than normal between the heat and pushing on the hill, though.

Run

• 41m 34s
• 3.96 miles
• 10m 30s /Mi

Ran to Russell Creek Park after dark. I ran to the park and then around to the left, past the fire station and turned around at the break in the trail. The temp was pleasant for this time of year, and the humidity seemed to have dropped. I decided to pick up the pace a bit, and I ended up with some very nice negative splits.

Ave cadence 83;stride 3ft
lap pace HR cad stride
M1 11:07 134 82 2ft 11in
M2 10:26 172 84 3ft
M3 10:16 179 83 3ft 1in
M4 10:10 182 82 3ft 1in

Swim

• 44m 36s
• 2011.68 meters
• 02m 13s /100 meters

Swam at NTex Masters. I really didn't want to get up this morning. I felt tired as I tossed and turned all night. Ryan also woke up at 4:30 needing attention, so it made me feel doubly guilty that I was leaving David to get the kids ready with a bum elbow. But I had 2 awards from the previous day that we had picked up and needed to be delivered to their rightful owners, so I trudged off to the gym 15 minutes late.

It turned out to be a great workout, at least the second half. The first half had me just going through the motions, but I felt determined to catch Dave's attention as I had been frustrated lately that I wasn't seeing improvement.

I finally did catch him. He worked with me for 6 100 yard repeats, timing me with a stopwatch and forcing me to put 100% effort in. I really worked to descend those last sets, and he seemed genuinely pleased and impressed with the times. He gave me several complements, and it made me feel good. He had me focus on fast arms and didn't seem to have too many technique critiques other than find more speed each time. My HR soared, but he said this is how to learn to get faster and get your money's worth out of the descending sets.

4x50 drill 25/swim 25
2x75 kick
2x150 pull

300 swim - every third length non-free R:30 to :60

10x100 Free on 2:00 descend 1>3, 4>6, 7>10
[2:10, 2:21, 2:16]
[2:06, 1:57, 1:56] coached
[2:05, 2:01, 1:57, 1:52] coached

3x50 kick
100 easy