Run

• 1h 04m
• 6.36 miles
• 10m 03s /Mi

Muddy, snowy trail run. But warm enough for shorts. Sliding all over the place on this run, every step was more like you're sliding around on ice, but with shoes that weigh 3x more than they should. Tried to keep the heart rate down, but that was a failure with the hills

Run

• 42m 24s
• 4.84 miles
• 08m 45s /Mi

Group run at wash park, we ran on the road for two laps, but even that was covered in snow. I broke out the yaktrax that have been laying in a box for a while. Wish I didn't need them, but it was a good run.

Run

• 50m 10s
• 4.83 miles
• 10m 23s /Mi

lunch time run, kept the pace nice and slow since I'll probably be biking tonight with my brother and I need to make sure I am fully recovered for the 24 hour race in a week.

Bike

• 1h 17m 35s
• 22.92 miles
• 17.73 Mi/hr

Rode down to REI with my brother. Pretty fast pace on the way down, kept it around 20-21mph without anyone drafting. On the way back, it got brutal with the wind from the incoming storm. We took turns drafting each other, something Lou isn't too used to, we need to swap off more frequently I think. But it was a great go hard and push an 18mph pace into the wind for a bit, then recover with a draft, then go hard again kind of thing on the way back. The average pace is low from avoiding people and of course going slow at REI up the ramps and turning around.

Run

• 26m 37s
• 2.98 miles
• 08m 55s /Mi

Got to meet Jamie Donaldson, the ultra runner. Figured the small tidbits I might pick up from her on ultra running would make up for the lack of mileage for the day. Took it pretty easy since I didn't know the route and followed the two lead girls that were at the front. It was still a pace I could continue to talk during, so it wasn't much of a workout.

paces: 8:57, 8:50, 8:58

Run #1

• 40m 06s
• 4.95 miles
• 08m 06s /Mi

Lunch time run at work. Out and back. Forgot the Garmin at home, so went old school with just a stop watch.

First ~2 miles: 16:27 (~8:13/mile)
next .95 mile: 7:30 (~7:54/mile)
Last ~2 miles: 16:10 (~8:05/mile)

The times are estimates on the distance, they might be slightly off, but they seem pretty close considering the overall time is right around 8:06/pace.

Run #2

• 42m 51s
• 5.12 miles
• 08m 22s /Mi

Happy Birthday to me, went about normal life and ran with the group at Wash Park again.

Tried to keep the pace slower than normal, but it kept increasing on me from feeling good.

paces: 8:59, 8:38, 8:25, 8:10, 7:46, 7:24 (last .12)

Swim

• -----
• 1000.00 meters
• -----

50m and 100m sets. Working on the form as much as possible.