Bike

• 58m 49s
• 9.63 miles
• 9.82 Mi/hr

Rode the trainer tonight. I just hate it. Is there anyway to learn to like the trainer? The back of my left knee also continues to ache as I ride. This has been a problem for about 2 weeks now.

Run

• 55m 23s
• 5.54 miles
• 10m /Mi

Ran track. Mile repeats where the goal is to drop 3-5 seconds off each subsequent mile. I rested approx 2 minutes between each mile. I was very pleased with my results and still had energy at the end! It still amazes me how much easier no sunshine and no hills is! My stomach was a little uncertain about my breakfast, so I took the 1-mile warmup slowly, but it worked itself out quickly. Gerald wasn't there this morning, but I knew the planned workout and confirmed with others when I arrived.

Average cad 84; stride 3ft 1in

Mile pace HR Cad Stride
M1 10:52 143 83 2ft 11in
M2 09:50 165 84 3ft 2in
M3 09:46 170 85 3ft 2in
M4 09:41 173 84 3ft 3in
M5 09:31 175 84 3ft 3in
L6 10:42 170 83 3ft 0in (only half-mile cool down)

Swim

• 1h 06m
• 2834.64 meters
• 02m 19s /100 meters

Swam with NTex Masters

I was sure tired this morning and wanted to go back home right after I pulled up to the pool. Fortunately, I went on in as this was the furthest I have ever swum. Can you believe the scheduled workout was really 200 longer?

1x300
1x300 kick

4x100 descend [2:06, 2:06, 2:05, 2:00]

4x400 descend [8:45, 8:41, 8:33, 8:31]

4x50 descend 85% effort [1:01:, :59, :57, :56]
2x50 descend 95% effort [:55, :52]

200 easy

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