June 17

Bike

1h 15m 49s
25.00 miles
19.78 Mi/hr

Memorial - Picnic Loop.
Did the first 8.4 miles at average 21 mph.
TE=3.1
kcal=1048
AHR=76%

Run

39m
5.00 miles
07m 48s /Mi

TE=4.3
kcal=690
AHR=85%

Bike to Run. Good workout overall. Both achilles still tight, right one especially. I think I need to give my calves a rest for a few days. Maybe I'll swim tomorrow morning instead of running. We'll see how schedule works out.

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June 16

Run

40m 31s
5.00 miles
08m 06s /Mi

Recovery jog in the neighborhood. Took me a good mile before my legs and achilles started to loosen up averaging 8:40 on the first mile. Then miles 3-5 were 8:06, 7:40, 7:40. Kept HR under control the entire time until last mile.
TE=3.5
kcal=601
AHR=80%

Strength

Upper body workout with some body-weight squats. Shoulders, back, chest and arms. Light ab work.

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June 15

Woke up and apparently I hit the snooze . . . and hit it again and again. Not sure what happened but I gave up swimming for good when I woke up at 5:45. I turned the alarm off then and finally got up 6:30. My body is telling me that I need to sleep. Maybe I'll run this evening? Tomorrow was supposed to be me off day, but it looks like I'll be working out after all.

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June 14

Run

1h 34m
12.00 miles
07m 49s /Mi

Good solid run. Kept even 7:30 pace for first 7 miles or so and started to slow down noticeably to 8 minute pace, finally dropping to 8:20s or so for the last 3 miles. I need to run some slow recovery miles over the next 2-3 days. Swimming tomorrow.
TE=5.0
kcal=1850
AHR = 88%

Strength

Upper body: chest; shoulders, back, arms, stretch hamstrings/achilles.
AHR=127
TE=2.3
kcal=655

Good workouts today. I expect my hamstrings will be sore tomorrow. Will take it easy except for maybe a swim on Monday, jog/weights on Tuesday and a brick on Wednesday morning. In the afternoon, I took Beck to the pool and we had fun swimming around. He's three and will be swimming in no time. We went out with our mothers for lunch and I ended up eating too many chips. Then after a healthy dinner, we had some whole foods cake for dessert.

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June 13

Sport

Stretching
20m

DAY OFF FROM TRAINING

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June 12

Swim

45m 38s
2350.00 yards
01m 56s /100 yards

The pool was set up for short course
500 (8:10)
550 (9:07)
2X100 (1:34; 1:32)
4X50 kick/swim
4X75 (free/back)
4X100 (75 building/sprint 25)
2X200 (average best laps)