Run

• 1h 22m 39s
• 8.00 miles
• 10m 19s /Mi

A great 8 mile run with Katie on the Chisholm starting at Jack Carter Pool. Temps were a bit lower at 73*, and it made a huge difference. We felt strong and energized, and kept exactly the pace we had hoped for. This is even with both of us getting to bed far later than desired. We are pleased at how our mid-week longs have gone at a faster pace. They are making our other training runs feel stronger as well. HRM didn't work the first half. Avg is for second half.

Lap Pace Max Avg Cad Stride
1 10:15 ----- ----- 86 3'1
2 10:15 ----- ----- 86 3'1
3 10:30 ----- ----- 86 3'1
4 10:30 ----- ----- 85 3'1
5 10:28 176 171 85 3'0
6 10:11 177 172 85 3'0
7 10:17 176 173 85 3'0
8 10:14 179 174 85 3'1

Run

• 46m 24s
• 4.35 miles
• 10m 40s /Mi

Ran with Katie on 4 mile block from her house. Felt hotter and harder for some reason. My upper back also felt achy. Was above the zone 14% or 6:25.

Lap Pace Max Avg Cad Stride
1 11:02 153 145 85 2'11
2 11:02 166 158 84 2'11
3 11:09 176 171 83 2'11
4 10:56 179 168 84 3'0
5 11:33 173 166 85 3'1

Cad was slow too. 84/90 (90 was to get through some sprinklers)

Bike

• 1h 30m
• 22.42 miles
• 14.95 Mi/hr

Rode with Teri after she already rode 46 miles over 17mph pace and did a leg workout the day before. That certainly explains why I was riding stronger than she was! I had to wait for her a couple of times and even beat her up Windhaven. Wish I meant I had gotten stronger! It was a pleasant ride around the RBM loop. Winds were from the South, so we had to battle those to begin with. I rode the tri bike since my road bike needed tuning, and Teri was on her road bike.

Max RPM 105
Avg RPM 74

Run

• 2h 01m 10s
• 11.00 miles
• 11m 01s /Mi

Ran a recovery week 11 with Katie on the Chisholm. We took a Gu break at the turn-around and refilled water around 9 miles. The walking break is included in lap 6.

My HR was above the zone only 2:45!!

Lap Pace Max Avg Cad Stride
1 11:11 180 147 84 2'10
2 10:59 164 159 84 2'11
3 10:43 171 165 85 2'11
4 10:43 173 168 85 2'11
5 11:03 173 167 84 2'11
6 11:39 174 164 81 2'10 gu break
7 10:55 171 168 84 2'11
8 11:01 173 169 85 2'11
9 10:53 174 169 85 2'11
10 11:17 173 166 84 3'0
11 10:51 174 169 85 2'11

Cad 84/92