Swim

• 1h 15m
• 3062.12 yards
• -----

Warm up

Drills
drills: 3 x 50 over the barrel, 1 x 50 flip n hold (5:30)

Workout (1:06:35)
5x100 @ 10, 1 min, 1500 @ 1 min, 5x100 @ 10
2:11, 2:20, 2:21, 2:19, 2:21
40:35
2:24, 2:30, 1:13, 2:29, 2:30, 2:28
(miscounted and ended up with 1550 and then my goggles messed up and I ended up with an extra 1x50)

Catch up drill
Cool down

Sport

• Walking
• 38m

Evening walk with Emma

• Health data: Hours slept: 6.25

Bike

• 44m 28s
• 13.30 miles
• 17.94 Mi/hr

Apex BBQ - Horton's Pond - Evans - Peakway

I tried a new route to avoid some of the new stoplights. This will work better once the detour is done in a few months.

Assignment: Ride 45 min (z2) with 5x1 min sprints with 1 min between ...

Run

• 16m 40s
• 1.89 miles
• 08m 49s /Mi

Grabbed Emma for the run portion of the brick.

Assignment: ... then run 15 min (z2) with 3x1 min sprints with 1 min between

• Health data: Hours slept: 7.75

Bike

• 1h 40m 28s
• 30.85 miles
• 18.42 Mi/hr

Oh Melo Velo
Tody Goodwin to Pea Ridge

Beat the rain! Nice ride. Fun!

I was with Tom on the Fuji bike with an Ubuntu kit on and two other guys most of the way.

• Health data: Hours slept: 7.75

Run

• 50m 34s
• 5.52 miles
• 09m 09s /Mi

Nice run. A lot more humid that it has been. Summer must be just around the corner! Today's assignment: Run 45 min (z2) with 4x3 min @ 5k race pace with 2 min between

Swim

• 1h 08m
• 2843.39 yards
• -----

There is a big sign on the door to the outdoor pool saying that the pool and deck are still closed. No Exceptions!

Warm up

Drills (5:30)
3 x 50 over the barrel, 1 x 50 flip n hold

Workout (1:02:35)
12x200 @ 10 alternating 200’s with easy and mod hard
4:33, 4:59
4:41, 5:06
4:43, 5:05
4:49, 5:21
4:43, 5:19
4:53, 5:20

Cool down

Calf cramps during the 4th stanza.

• Health data: Hours slept: 6.75

Sport

• Walking
• 45m

Early morning walk with Emma.

• Health data: Hours slept: 7

Run

• 1h 00m 54s
• 6.51 miles
• 09m 21s /Mi

Haddon Hall

Legs felt a bit tired today. This is not a surprise given the quick build on the bike (50 miles last Saturday, 75 this yesterday).

Swim

• 1h 12m
• 2952.76 yards
• -----

Warm up

Drills (200m ~ 5:30)
- 3 x over the parrel
- 1 x flip n hold

Workout 5 x 500 @ 45 (1:06:41)
12:28, 12:22, 12:33, 13:03, 12:54

Cool down

Decent swim. Not as good as last week. The first two 500s were good, the third one was kinda ok. The fourth one I said to myself, relax, you are fighting the water. That did not work. The fifth one I said to myself, continuous motion. I was tired by then though.

Sport

• Walking
• 30m

Afternoon walk with Emma and Kevin.

• Health data: Hours slept: 8.25

Bike

• 4h 17m 46s
• 74.31 miles
• 17.30 Mi/hr

Gotta love a road called Chicken Bridge!

MapMyRide gave the route 1581 climbing feet. The Garmin 310 gave it 3,360 ft.

I had two fig newtons just over an hour into the ride, then had a Clif bar an hour later and a Clif Zbar Krispy peanut butter during the third hour. (I am not a fan of the Zbar Krispy. Will probably not do that again.)

Triathletes need much larger road markings than cyclists

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We got Contagion from Redbox for our evening entertainment.  I really enjoyed the movie.  When we picked it out, I had no idea that it had that good a cast -- Matt Damon, Laurence Fishburne, Jude Law, Gwyneth Paltrow, and Kate Winslet.

• Health data: Hours slept: 9