Bike

• 3h 22m 37s
• 60.37 miles
• 17.87 Mi/hr

I did the old CSH Saturday route. Good ride. Fun!

Run

• 1h 00m 10s
• 6.04 miles
• 09m 57s /Mi

It was over 90 by the time I started the run. I didn't feel comfortable leaving at my bike until 6:45 or so due to lighting conditions so I don't think that this could be helped. I was pleased with the pace given the conditions. Right leg was not 100% but was didn't act up much (then again, I as pretty distracted by the heat). I pause the Garmin and did my dynamic stretches at about the one half mile point.

Sport

• Stretching
• 05m

Stretching and foam rolling. -- as always, I am using 5 minutes as a place holder.

Hot again today.  The local paper said, "Saturday’s high of 105 also set that day’s record. It beat the old record of 102 degrees for June 30, set in 1959."

---

Coach has been checking in on my a lot this week.  Today I updated her on Thursday's PT appointment as well as today's workout.

I'm doing OK.  Today's run went OK.  Hot.  I saw Jeff  at Impact on Thursday. He did the elbow in the glute thing and really worked the the lower have of my IT band and hamstring on the outside of my right knee. We also went over some static (pigeon pose and two others with bands) and dynamic (run five minutes and do them) stretches and some new-to-me foam roller positions to get into the glutes and IT band better.   I have a bruise on my outer knee where he worked the place where the IT band and glute meet up (he used the scraper on it). 

I'm foam rolling like crazy.  Not sure if I'm making any progress at all.  Pretty worried about Vineman

 

• Health data: RHR: 8

Sport #1

• Stretching
• 05m

Evening walk with Emma.

Stretching and foam rolling. -- as always, I am using 5 minutes as a place holder.

Sport #2

• Walking
• 37m

Evening walk with Emma.

Stretching and foam rolling. -- as always, I am using 5 minutes as a place holder.

• Health data: Hours slept: 7.75

Run

• 1h 03m 04s
• 6.73 miles
• 09m 22s /Mi

Swim

• 1h 33m
• 3608.92 yards
• -----

details to followWarm up

Drills (300 ~ 8:26)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel with buoy
- 25 over the barrel, 25 high elbow

Workout (1:24:29)
15x200 @ 30 alternating easy with fast
4:46, 5:05
4:50, 5:14
4:53, 5:12
4:55, 5:22
4:58, ?
?, 5:21
4:57, 5:24
5:00, 5:27
5:08

Cool down

Sport

• Stretching
• 05m

Stretching and foam rolling. (I am using 5 minutes as a place holder. It just takes as long as it takes. I want to note it but not "mess up" my pretty graph!)

• Health data: Hours slept: 6.5

Bike

• 2h 22m 37s
• 45.37 miles
• 19.09 Mi/hr

Run

• 15m 07s
• 1.57 miles
• 09m 37s /Mi

• Health data: Hours slept: 7.75

Swim

• 1h 13m 34s
• 3280.84 yards
• -----

warm up

3 x 1000 @ 90 sec recovery with one spot forward per 100
22:45, 22:45, 24:37

cool down

Used pull buoy throughout per coach's instructions.

Bike

• 2h 05m 19s
• 38.10 miles
• 18.24 Mi/hr

Nice ride! Fun times!

The humidity machine was off and the wind machine was at least not on full blast (5-10 with gusts to 16).

• Health data: Hours slept: 6.25

Sport

• Walking
• 38m

Early morning walk with Emma. Different route -- Culvert-Mason-Peakway. That was pretty nice. I foam rolled my hamstring afterwards and there was no soreness or tenderness.

• Health data: Sleep: 2 Stress: 2 Hours slept: 7

Run

• 3h 00m 42s
• 16.70 miles
• 10m 49s /Mi

The first 14.25 was good. After that, my right leg really acted up.

I had three gels and my handheld bottle of water during the run.

Swim

• 1h 24m 09s
• 3171.48 yards
• -----

Warm up

Drills (300 ~ 8:10)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel with buoy
- 25 over the barrel, 25 high elbow

Workout (1:16)
10x50 fast @ 10, 2x800 with 1x spot forward per 50 @ 1 min, 10x50 fast @ 10
1:07, 1:11, 1:10, 1:09, 1:11, 1:10, 1:13, 1:12, 1:11, 1:11
22:25, 22:32
1:16, 1:17, 1:18, 1:18, 1:16, 1:23, 1:19, 1:22, 1:17, 1:18

Cool down

• Health data: Hours slept: 7.75