Run

• 54m 28s
• 5.10 miles
• 10m 40s /Mi

Easy, low heart rate run over Curry hill with some trail running in Moeur Park. Was a little surprised at the slow pace, but I was monitoring HR rather than pace and just enjoying the morning. LOVED the trail run!

Bike

• 1h 04m 27s
• 16.67 miles
• 15.52 Mi/hr

Pecos / Bertha hill repeats. Didnt' quite get the 4 x 5min hill repeats in as prescribed, but got some climbing in the big ring gear, which was the goal. Stopped on the third repeat up Bertha because I thought something was wrong with my back wheel. Turns out something was just wrong with me. :) Sprinted back to the Park n Ride at 20+ mph to get Robin to work on time. Tried to get in aerobars for first time, but was so wobbly even at 21 mph that I got out of them in l0 seconds or less. I'll get there. Overall good ride!

Swim

• 1h 04m
• 2300.00 meters
• 02m 46s /100 meters

2300 straight at LTF pool. Long and boring, but I did it!

Run

• 35m 36s
• 3.63 miles
• 09m 48s /Mi

easy run around the block. Kind of fun in the rain. Hip still hurts though. And I think my left side is compensating for the right hip because in the last mile of the run (and now, after the run), my right knee hurt.

Strength

• 05m

Doesn't even seem right to log it. But my thought is to do the rest of the core work tonight before the swim...

Sport

• Yoga
• 20m

Yoga / stretching video with Dean waiting for the rain to calm down a little.

Bike

• 1h 05m 01s
• 26.91 miles
• 24.83 Mi/hr

Tempo trainer ride. Wanted to do it on the Fortius, but that didn't work out so I used the old trainer instead. Watched Obama's State of the Union address while on the trainer -- a painful experience on so many levels!

Run

• 25m 03s
• 2.28 miles
• 10m 59s /Mi

Nice, easy run with Steph after work. Hip hurt a little, but not terrible. This is probably my IMSG pace anyway, or maybe just a smidge faster on the downhills. :)

Strength

• 30m

Core, hip exercises and stretching

Swim

• 1h 04m 22s
• 2600.00 meters
• 02m 28s /100 meters

Long sets at LTF. Did first 2100 unassisted; last 500 with pull buoy. Getting faster: only 2 x 100 above 2:40; best unassisted 100 was 2:29. Best assisted 100 was 2:11.

Bike

• 3h 43m 10s
• 54.60 miles
• 14.68 Mi/hr

Ride around South Mountain, with one trip up Tower Road (not quite all the way to the towers - but the time spent in HR 4-5b was all San Juan/Tower Road time)