Swim

• 32m 06s
• 1305.00 yards
• 02m 27s /100 yards

Mott Lake

Bike

• 2h 59m 30s
• 50.02 miles
• 16.81 Mi/hr

Fort Bragg loop.

Run

• 30m 25s
• 3.03 miles
• 10m 02s /Mi

Brick off the bike. Ughhh!

Swim

• 1h 35m
• 3750.00 yards
• -----

Long day (that's an understatement)
wu: 300
main: 2 x 1500, RPE
cd: 4 x 50, each slower than last

The above workout adds up to 3500, but apparently that was not enough for me. My Garmin says 3750. I obviously lost count on more than one occasion. The first set of 1500, was actually 1600, then I got off track again later when someone interrupted me getting into my lane. No wonder this was such a never ending swim!

The water was the perfect temp at the HealthPlex this morning (the YMCA is too HOT!). As always, I was amazed when I first pushed off to float suspended horizontally to the floor. If there had been no water, I would have fallen and smashed my nose on the ground when I pushed off.

The water actually felt comforting today, as if I were swaddled in a blanket.

Run

• 45m
• 5.17 miles
• 08m 42s /Mi

Treadmill

Run

• 1h 43m 04s
• 10.51 miles
• 09m 48s /Mi

Awake at 2:30 a.m.; out of bed by 3:15.

A couple of days ago, a box arrived at my door. I thought, "my new shoes are here!" But when I picked up the box, it felt empty so I thought it could not be my shoes and wondered what else I had ordered. But when I opened it, it WAS my new shoes! They were like two feathers nestled in a nest. I've been through three pairs of Kinvaras and they no longer suit me. I opted for something with a bit more cushioning this time, Brooks PureFlow. I named my first Kinvaras Flash and Dash, but these shoes came already named; Woo and Hoo!

I wasn't sure that wearing them on a 10 mile run for the first time was a good idea, but could not resist. I wore them to walk my dog first and get a feel for them. They feel as if I am wearing two feather pillows on my feet; light and cushy.

The run went well, I felt strong the whole way. Of course it was dark and I nearly said good morning to a mailbox. One of my neighbors sometimes does situps at the end of his driveway and I thought it was him. I was wrong.

A few people told me I should run with a headlamp after my tree limb incident. But I like the dark. I like to run unnoticed, shielded by the veil of darkness, inconspicuously. I like to disappear into the shadows and be invisible... or is it invincible... ?

Swim

• 50m
• 2050.00 yards
• -----

wu: 300 continuous
main: 15 x 100 hold constant pace for each-so judge pace in the first few, RPE 5
cd: 250 easy

Bike

• 1h 20m
• 21.25 miles
• 15.94 Mi/hr

Spin Class - I spun on my own for about 35 minutes before class. Class was easy gear/high cadence which is probably a good thing since i have long run in the morning. This was make up for yesterday's rained-out ride.

Run

• 1h 00m 04s
• 6.29 miles
• 09m 33s /Mi

Popped awake at 2:00 a.m. and could not go back to sleep. I made myself stay in bed until 3:00 because for some reason that is when I believe the veil lifts from nighttime to morning.

Got up, had coffee, cleared up my training gear from the night before and repacked it for today, then walked my dog at 4:00 a.m.

Time to run! This was easy pace with strides every 5 min. I run on blind faith in total darkness for the most part and today that got me into a bit of trouble. I had just finished a stride and was heading into a pitch dark section when all of a sudden something jumped out and GRABBED ME! My heart stopped and I nearly fell while trying to fight it off of me. A downed tree limb had attacked! I was caught up in that thing as if it were a spider web.

The commotion of me fighting off the limb awakened some dogs and they charged ferociously at the fence line. I had to stop and pause my Garmin to compose myself. Good thing i did, because that tree limb had snatched my pepperspray right off my waistband, and there it was on the ground. I picked it back up, walked a short way, then picked my run back up. Next time that tree better "leaf" me alone! Ha!

Bike

• 31m 37s
• 9.02 miles
• 17.11 Mi/hr

River Road out and back with Pete. VERY short out and back! A storm rolled in just as we got about 15 min out, so we had to high tail it back. Good thing we did because a monster storm complete with thunder, lightening, and high winds chased us the whole way back! Needless to say our 2 hr ride turned into a 30 min ride (pout).