Bike

• 1h 20m
• 21.60 miles
• 16.20 Mi/hr

Rode for 80 minutes in Z1 most of the time with some drift into Z2. Averaged 16.2mph "trainer speed" in small chainring and 17/19 in back with average cadence of 104 for the duration. Easy ride and legs/lungs felt good so I rode a little longer. Plus got 7+ hours of sleep last night so felt rested.
TE=2.4
kcal=1120
AHR=127

Sport

• Stretching
• 15m

50 crunches and push-ups to failure (55). Stretching.

Run

• 50m
• 6.21 miles
• 08m 03s /Mi

Run/Swim Brick
3+ DC Loops: 15:39, 14:55 and 15:00
Z1 run for 20'
5x3' (7:18-7:34) w/ 3' easy pace
fast 3' intervals were all 7:30 and recovery 3' intervals were all 8:19-8:30.

Swim

• 26m
• 1500.00 yards
• 01m 43s /100 yards

Run/Swim Brick

WU:
300 free (4:38)
MS:
200 free with PB on :15RI (3:05)
100 free on :15RI (1:23)
200 free with paddles on :15RI (3:00)
100 free on :15RI (1:31)
200 free with PB on :15RI (3:06)
100 free on :15RI (1:33)
100 free FAST on :15RI (1:16)

CD:
200 free (3:14)

Sport

• Stretching
• 30m

Evening date between a foam roller and my calves and hamstrings.

• Health data: Hours slept: 4.5

Run

• 1h 16m 24s
• 9.50 miles
• 08m 02s /Mi

75 minute run at zone 1-2. Walk five minutes to warmup. Run first 30 minutes at zone 1, next 60 minutes at zone 2.

Stretched at home for 20 minutes pre-run. Started from Memorial Park and ran to Sabine St. bridge down Allen Parkway (4.7 miles). Stayed in Z1 for 30 minutes and Z2 for 45 minutes. HR monitor was out of wack for the first few minutes. Out was 38:31 (8:11 pace) and back was 36:34 (7:47 pace). Ran an extra minute to get to even 9.5 miles. Body, lungs and legs felt good except for tightness in hamstrings. Did a good job of keeping HR in check. After finishing, stretched glutes and hamstrings at memorial park for a few minutes before heading to the grocery store...and doing shopping for 40 minutes....that'll count as my walking cool down. When I got home, stretched on the foam roller for 10+ minutes.
TE=5.0
kcal=1219

Swim

• 43m
• 2500.00 yards
• 01m 43s /100 yards

WU:
300 free (4:34)
:30 RI (put paddles on)
MS:
200 free with paddles (2:58)
:15 RI
400 free (6:18)
:40RI (getting paddles on)
200 free with paddles (3:01)
:44 RI
600 free (9:23; 300 splits: 4:42 & 4:41)
1:07 RI (getting sock/fins on)
6X100 kick on 1:40 (all 1:26-1:30)
:30 RI
CD:
200 (2:53)

Strength

• 20m

2 Circuits on 10'
DB Bench (65lb; 25 reps/20 reps)
DB Single-arm bent over row (65lb; 20/20)
Dips (20/20)
DB Curls (35lb;20 reps / 25lb; 20 reps)
Tricep pulldowns (90lb; 20/20)
DB side raises (15lb; 20/20)
DB front raises (15lb; 20/20)
Crunches (40/40)
Back extensions (30/30)
Pull-ups (15/10)
Finished all in 9:20.
Leg press (300lb; (25/25)

Both circuits were finished in about 9:20 with about a :40 recovery.
AHR:135
TE=2.6
kcal=407

Sport

• Stretching
• 35m

Pre and post-run stretching

Bike

• 2h 30m
• 43.20 miles
• 17.28 Mi/hr

2:30 at zone 1. Ride first 15 minutes at sub zone 1, then ride remainder zone 1.

Trainer Ride. I was about 3 minutes sub-Z1, 1:08 in Z1, 1:03 in Z2, :14 in Z3 and 2.5' in Z4. Felt good the entire ride.

Drank a Dr. Pepper when I woke up and had a few bites of dry cereal, then drank 1.5 bottles of EFS on the bike (300kcal) and 4 oz of EFS gel (about 300kcal).

Run

• 10m 06s
• 1.23 miles
• 08m 16s /Mi

Z1 Transition Run

Sport

• Stretching
• 30m

Post run stretching.

• Health data: Hours slept: 5.25

Strength

• 22m

Did 2 circuits on 9'. First one finished in 7:40, second one finished in 7:20. At 18', jumped rope for 4' straight. Only way to do it that fast is with an empty gym.

Sport #1

• Elliptical Training
• 45m

For the first 10 minutes of the elliptical machine (Dad's Club doesn't have any stairmasters that work), I forgot that Z1 starts at 139 so I was cruising along around 135 thinking I was in the zone. Kicked it up a bit so that by the end, my AHR was 140. Stretched hamstrings, quads, achilles, shoulders and back after circuit training.

Sport #2

• Stretching
• 18m

For the first 10 minutes of the elliptical machine (Dad's Club doesn't have any stairmasters that work), I forgot that Z1 starts at 139 so I was cruising along around 135 thinking I was in the zone. Kicked it up a bit so that by the end, my AHR was 140. Stretched hamstrings, quads, achilles, shoulders and back after circuit training.

Run

• 50m
• 6.27 miles
• 07m 58s /Mi

50 minute run at zone 1-2. After 20 minutes at zone 1, run remainder at zone 2.

Ran the Allen Parkway 5 mile loop plus a little extra. Tried to stick to the plan and keep HR in Z1 but hovered b/t Z1 and Z2 for the first 20 minutes. In looking at data post-run, only 9 minutes was in Z1 with 2 minutes below Z1. Miles were: 8:01,7:58,7:55,7:52,7:53,8:06 and 2:15 for the last 0.27 miles.
TE=4.7
AHR=155