Bike

• 1h 11m
• 18.16 miles
• -----

PM Trainer Ride on tap, Wk2Q2 workout.
Done, phew that was long one! had one issue were ~45 min into it my left calf spasmed but rolled on with it. After I had a nice knot on the inside head of the Gast and worked on it with massage, roller and the stick. Cold packed it the but on the compression sleeve for bed.

WU#1 20min
MS 4x10' builds with 2' Rests (note last 10 at 90-95% used varying RPM/gears)
CD 5min
Avg watts = 145

Strength

• 10m

Sport #1

• Foam Roller
• 15m

Sport #2

• Stretching
• 10m

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

Bike

• 55m
• -----
• -----

Did the 5 min power test this morning. Ugh 5 minutes never took so long!

Sport #1

• Chiropractic
• 01m

Sport #2

• Foam Roller
• 05m

Both power tests have been completed, 20min = 204 and 5 min = 233.  I now have a solid basis to begin all the work per Jorge's plan.

Training Zones	Min	Max
Z1	-	109
Z2	111	148
Z3	150	178
Z4	180	207
Z5	209	237

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

Run

• 44m 01s
• 5.43 miles
• 08m 06s /Mi

Had to kick myself pretty hard but I got out this morning and did a run and feel great about it!
First 4.5 miles at low to mid Z2 pace with some HR creep from the warmer weather. last ~mile pushed it to simulate a 10k finish with last 4 tenths at LT threshold. 5min CD with walk/easy jog. Post run 12 min 60F water pool soak.

RPE 5-9
Music
69F, RH72%, SSE13

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Sport

• Inversion Table
• 04m

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 7.5

Bike

• 45m
• 12.25 miles
• 16.33 Mi/hr

Setup the Kurt Kinetics Power Meter once I found the instructions for it. Had to use the Space Bar from my MTB to have both CPU's on the bike. After setting up the KK PM I did a 5 min test run and the distance and speed was the same for both CPUs so that was a good sign. Studied Jorge's 20 min FT test and decided to try it.
WU - 10 min build, 5 min Alt 30fast/30 recv then 5 min of moderate.
Main - 20 min of as hard as I could like the HR test. Result was a TT power test average of 204,and HR avg of 157 which is 10 bpm lower than my last HR LT test that has the extra 10 min.

The older version KK PM is not of very good quality, sometimes pushing the main button doesn't register, other times it double hits.

back is a bit stiff, will continue to work on this today.

Strength

PM watching the Olypmics

Sport #1

• Foam Roller
• 10m

Sport #2

• Stretching
• 20m

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 8

Sport #1

• Chiropractic
• 01m

Sport #2

• Inversion Table
• 12m

Sport #3

• Stretching
• 1h 00m

I'm hurt'in folks .  Back has took a turn for the worst yesterday and I went to the chiro today.  He says my back is very tight and will not fully release.  He adjustments that he could and did some release therapy on my mid and lower back.  Got the hint that I really should get a massage, love to buts it not in the paycheck right now.  Going to take another day of and get this right, should hit the Y spa and let the heat help out.

Evening - Lots of full body stretching while watching Matrix Reload (can't believe I never saw this whole movie). Back really loosened up after awhile.  Afterward took a hot tub followed by the cold pack on my mid and lower back while relaxing in bed.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 8