Bike

• 1h 00m 57s
• 20.49 miles
• 20.17 Mi/hr

Effort: Mod/Hard
A harder effort tonight after a hard weekend. Running my long run, a short bike and another 5 miles for a run in 2 days had my legs a little worn down.
The intervals weren't horrible but I was gassed at the end of each of them. My avg. HR rate was a little higher than what I might normally expect for a ride of this type.
12' WU
4x8:00 w/2' recovery
10' CD

• Health data: Hours slept: 6

Bike

• 1h 22m 57s
• 25.00 miles
• 18.08 Mi/hr

Weather: 71/68 Wind: 18/24
Effort: Mod
I rode slightly less hard today because I had my long run yesterday and had a 6 mile run right after the ride.
The intervals were the same as the last ride at 3/1. The wind was really distracting me from any enjoyment of the ride. I think the wind helps me during training but I certainly get sick if riding in it all of the time.

Run

• 38m 45s
• 5.00 miles
• 07m 45s /Mi

Weather: 68/66 Wind: 18/24
Effort: Mod
I dropped a mile from this run so Lis and I could go to see a movie for our 25th dating anniversary.
The run was kind of hard for the first mile but got pretty comfortable after that. My paces were slightly fast and maybe a little outside the easy run status, but with the wind today it was hard to say.

• Health data: Hours slept: 8

Run

• 1h 51m 43s
• 14.00 miles
• 07m 58s /Mi

Weather: 57/53 Wind: 18/26
Effort: Easy
This run was pretty easy. I enjoyed it as much as I have enjoyed a run for a long time. I just felt like everything was in tune today.
The only problem I had during this run was that I had to stop and text and talk on the phone several times because of work. My overall pace was slower than I would have liked but with all the stops for work and traffic, it is easy to understand. After I stopped for a couple of minutes phone calls, my legs felt like concrete for about .10 miles until I could re-establish my pace.

• Health data: Hours slept: 8

Swim

• 1h 05m
• 3200.00 yards
• 02m 01s /100 yards

Effort: Easy/Mod
I rushed a little tonight but the workout turned out pretty good and just a little shorter than I would have liked. The effort was pretty easy overall and only the main set made it into the moderate effort zone.
The main set started to get a little hard but I had an additional 20 seconds unplanned rest at the 6th rep. The pool mngr. asked me to change lanes a little early. I held 1:20-1:25 for all of the reps with :15-:20 rests depending on the rep.
2x250 WU
2x250 Pull w/buoy
250 w/fins
10x100 on 1:40 (landing @ 1:20-1:25)
150 Kick w/fins
250 Pull w/buoy
300 Pull w/buoy (Oops)
250 CD

• Health data: Hours slept: 7

Run

• 59m 18s
• 8.00 miles
• 07m 24s /Mi

Weather: 61/60 Wind: 8/17
Effort: Hard
Tonight's tempo run felt better than the past 2 I have done. I felt a little more comfortable throughout. It's not that it was easier, just felt a litle better than the others. Maybe my body is readjusting to the tempos runs after such a long layoff. Either way I am glad tonight was less mentally challenging.
My tempo laps were a little closer to the targeted pace and more consistent too. All 5 laps were 5 seconds apart. The miles were 7:06, 7:02, 7:04, 7:07 and 7:02. Avg. HR during those miles was 163.

• Health data: Hours slept: 7