• Calories out: 2129 From lifestyle:2129, From activities:0
• Health data: Hours slept: 7

Swim

• 1h 05m
• 2700.00 yards
• -----

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WU: 400 and stretch
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DRILLS: 6x
50 one arm drill, rest :10
50 lateral kick, rest :10
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MAIN SET:
5 x 100 on 2:00 (1:37, 1:37, 1:37, 1:39, 1:38)
5 x 100 on 1:55, (I forget the times, but slower than the first set)
10 x 50 on 1:00 (:47-:51)
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CD: 200
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Run

• 56m 09s
• 5.04 miles
• 11m 08s /Mi

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Temp: 61
Hunidity: 33%
Wind: S 7 mph
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Ummm yeah, this was supposed to be a speedwork day, 1/4 mile intervals. I knew that wasn't gonna happen, so just got out there and ran, worked on keeping the HR down, and it is better! Got the miles in, pace is what it is. I'm not fretting too much, since I've added the bike back into the mix, I think it's to be expected, but hope to see some gains soon!
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• Calories out: 3006 From lifestyle:2062, From activities:944
• Health data: Hours slept: 7

Run

• 53m 04s
• 4.56 miles
• 11m 38s /Mi

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Temp: 67, drizzle/light rain
Humidity: 91%
Wind: SSW 3 mph
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Ugh. Warm and muggy, felt like a run in May! Ran in shorts and a Tshirt and was still too hot. Had to take quite a few walk breaks, just didn't have it today, and by contrast tomorrow morning is supposed to be 29!
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Bike

• 56m
• 13.00 miles
• 13.93 Mi/hr

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SPINERVALS: FITNESS 2.0
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Did a little extra spinning to get mileage to 13.0 miles. Felt a teensy bit easier than last week, I was able to do about 10 seconds of the standing drills and felt a little better on the super cadence sets... totally forgot to put on the HR monitor.
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• Calories out: 2867 From lifestyle:2062, From activities:805
• Health data: Hours slept: 7

Swim

• 1h 02m
• 2500.00 yards
• -----

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WU: 400 and stretch
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DRILLS:
4 x 100, rest :15 (Odd, pull w/ paddles, even lateral kick w/ fins)
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MAIN SET:
TT: 500 (8:20 = 1:40/100 yds)
5 x 100 on 2:00 (1:34, 1:36, 1:38, 1:39, 1:39)
10 x 50 on 1:00 (:47-:51)
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CD: 200
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I don't know if it's because I had 2 cups of coffee before I went instead of the usual one cup, but this was a great swim! Happy with the 500! Was tired by the 50's though, so need to keep building that endurance. I went during "Senior Swim", yes I am technically a senior, and when I got out there was this old man who introduced himself to me and told me what a good swimmer I am... and he's the guy the swim center is named after! Nice ego boost!
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Bike

• 1h 11m 31s
• 17.71 miles
• 14.86 Mi/hr

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Temps: 67 --> 70
Humidity: 80 --> 72%
Wind: S 26 gusting to 31 mph!!!!
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Holy wind, Batman!! I felt every one of those gusts, I was just getting beat up... I knew it was windy heading out, but decided a HTFU was in order, felt like I was doing Spinervals, the "Into the Wind" version!!
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Mile 0-5: 17.5 mph (tail and crosswinds)
Mile 5-10: 14.9 mph (free range cows and cattle guards, loose dogs, crappy road, long uphill inclines and crosswinds)
Mile 10-15: 14.3 mph (turned directly into the headwind, was using granny gear on a FLAT!)
Mile 15-home: 12.9 (just taking it easy getting home through the neighborhood)
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AVG CADENCE: 78
MAX SPEED: 27.9 mph
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• Calories out: 3112 From lifestyle:2055, From activities:1057
• Health data: Hours slept: 7

Run

• 1h 39m 16s
• 8.43 miles
• 11m 46s /Mi

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Temps: 42-54
Humidity: 67-61%
Wind: SSE 7 mph - S 14 mph
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Aaaaah, good long run! Took it nice and easy, HR was still a teeny bit higher than I would have liked, but still manageable. Had one walk break during mile 5 to take a Gu and water and zip the sleeves off my jacket. GORGEOUS morning for a run!
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• Calories out: 2811 From lifestyle:2043, From activities:768
• Health data: Hours slept: 9

Run

• 34m 46s
• 3.21 miles
• 10m 49s /Mi

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Temp: 38-48
Humidity: 48%
Wind: SSW 8 mph
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Suckage, pure suckage. I have NO idea why my HR is so high, must be the diet or something. Walked a couple of times to try and bring it down and soon as I started again, up it went. Funny thing is that I CAN run with it that high?! Stopped at Kati's house when I saw her hubby wasn't home, spent about 20 minutes there and then ran the last 2/3 of mile home. Twas a nice cool sunny morning though! Felt good to be outside.
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Mile 1: 10:03
Mile 2: 11:01
Mile 3: 11:25
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• Calories out: 2371 From lifestyle:2073, From activities:297
• Health data: Hours slept: 10

• Calories out: 2136 From lifestyle:2136, From activities:0
• Health data: Hours slept: 7