Run

• 25m
• 2.98 miles
• -----

5K Race Pace Run: Did a short walking WU then went into the run. Have a sprint coming up and although I'm not going to focus on it for the next 2 weeks I thought I would go out and run as though it were a race (with the exception of doing 9.25:.75 Run/Walk). Jeez I'm slow and heavy (a kind way of saying I'm fat and out of shape).

rTSS: 47

Sport

• Walking
• 22m

WU

Bike

• 1h 43m 12s
• 31.96 miles
• -----

Run Ride: Finally back at it. No excuses. Just too tired, stressed and lazy. Add to that the fact that I've become a sugar addict over the last 3 weeks. Not good. But it was nice to be back on the bike early in the morning. It's what I love doing. Had 2 stretches where I tested HIM pace and Olympic efforts. Results were (average HR, speed):

HIM: 19.2mph, 135bpm
Olympic: 20.2mph, 141bpm

Rest of ride WU & CD. I've got work to do. My CTL in below 50. Jeez!!!

hrTSS: 129

Run

• 1h 00m 01s
• 6.56 miles
• -----

Poker Pacing Run: Good run. 9.25:.75 Run/Walk. Nice to be back at it again. 1st 20min on Easy. Rest of the run Steady. HR about 4-5% higher for this pace. Lost some fitness over the course of the last 4 weeks.

1st day of a 15 week HIM Base plan, followed by a 12 week Specific Prep. plan. 27 weeks until race day.

rTSS: 97

Sport

• Walking
• 22m

WU