Run

• 55m 55s
• 7.30 miles
• 07m 39s /Mi

Interval session. Chilly morning but thankfully no wind. The RPE here was hard, but somehow microscopically not as bad. VERY VERY happy to see the times flatten out and stay closer together. This was the 5th time doing this, and I told myself I'd commit to 6, and then evaluate. I think some progress is being made!

Protocol: 0.78 mile loop, 5x. Jogged a bit faster in-between to knock the rest down from 2:30 to 2:15 in between sets.

1.317mi. 8:05 Pace Warm-up
1 - 5:15 6:44 pace
2 - 5:13 6:43 pace
3 - 5:19 6:49 pace
4 - 5:29 7:01 pace
5 - 5:26 6:58 pace
1.089 mi. cool-down 8:31 pace

Strength

• 45m

Circuit class with my wife. I do enjoy working out together. Got a text message saying Minnedonka was out...thanks for the heads up!!! So decided to skip the pool and do this class. Tough, especially after intervals. Lots of squatting, lunges, etc. etc.

Run

• 1h 01m 09s
• 7.99 miles
• 07m 39s /Mi

Azzcrack run. Wanted it just to be a smooth effort, but we went out fairly fast (for me) right away. Made it feel tough throughout...I never felt totally smooth. However, now that I see the pace, especially given the hills on this route, I'm cool with it. Chilly morning AGAIN! Will it ever, ever, EVER warm up?

Swim

• 15m 45s
• 700.00 yards
• 02m 15s /100 yards

30-seconds rest in-between.
1x200 3:34
1x200 3:46
1x200 3:43
1x100 3:09 catch-up drill

Not very inspired...concentrated on being smooth. Not a lot of energy left after the run. Still, happy I can swim at that pace over 200 and not really be tired at the end.

Bike

• 1h 17m 09s
• 25.38 miles
• 19.73 Mi/hr

Ride with Wildee. Replacemnt Bontragers finally installed. As Wildee said, my biking season officially began today. Felt so much better, paces in the area I'd expect, strength there. I think it's safe to say the old road wheel had some issues. Hello 2 mph.

I am so very very very happy right now. I can bike, I can bike!

Swim

• 13m 09s
• 600.00 yards
• 02m 11s /100 yards

1x100 1:26
1x100 1:34
1x100 1:38
1x100 1:39
1x100 2:47 catch-up drill
1x100 1:36
1x100 1:32

Bike

• 45m
• 15.00 miles
• 20.00 Mi/hr

Spin class.

Run

• 15m 31s
• 2.00 miles
• 07m 45s /Mi

Run on track after spin class. Might have messed up laps counting, so added one extra. I'm either right on on count and slow on running, or where I want to be on pace and messed up the count. Neverthleless, the legs felt good off the "bike".

Sport

• Walking
• 40m

Took a walk with Denise.

Run

• 1h 36m 46s
• 11.48 miles
• 08m 25s /Mi

Long run. Legs feeling beat down but more importantly mind wasn't into it. Multiple times thought about turning around or breaking off the route early. Happy to have grinded my way through this.