Run

• 2h 02m 04s
• 15.00 miles
• 08m 08s /Mi

Weather: 63/63 Wind: 2/7
Effort: Easy
I felt really good for this run, which is a change from the last run I did. I had to stop , again, several times because of mud and water on the Greenway but it was not nearly as bad as last week's long run that had me having to change my route several times.
I only fueled once with 3 gels at 5 miles and this didn't seem to cause any problems. this will not be the case most of the time and I will need to make sure I get more fuel on all of my long runs as the distance increases.

• Health data: Hours slept: 8

Swim

• 1h 15m
• 3800.00 yards
• 01m 58s /100 yards

Effort: Hard
Tonight's swim wasn't as hard as I have had and I probably need to add a couple of reps to my 50's. The last few reps were pretty hard but the rest were fairly easy.
I actually enjoyed the swim tonight after feeling like I might dread the 50's. I am still taking the paddles with some timidity so I make sure not to cause any shoulder issues in the future.
2x200 WU
2x200 Pull w/buoy
2x200 Pull w/paddles & buoy
100 Kick w/fins
100 w/fins
6x50 on 1:00 (landing :38-:40
6x50 on :55 (landing :38-:40)
6x50 on :50 (landing on :40)
1 minute rest
6x50 on :45 (landing on 40-:42)
100 Kick w/fins
100 w/fins
200 w/paddles
2x200 Pull w/buoy
2x200 CD

• Health data: Hours slept: 7

Run

• 1h 12m 50s
• 9.00 miles
• 08m 05s /Mi

Weather: 82/82 Wind: 11/31
Effort: Easy/Mod
the first 4 miles were either hard or torturous from a mental perspective. All day I was struggling to keep my head at work and I knew the run would be tough because I wasn't feeling it at all.
The pace for the first couple of miles was a little faster than it should have been but not really hard, then I think I allowed my mind to get wrapped up in how badly I wanted to stop running and head home. Overall it wasn't a bad run but I never really wanted to go or keep going.

• Health data: Hours slept: 6

Swim

• 1h 10m
• 3600.00 yards
• 01m 56s /100 yards

A decent swim tonight despite being a little bit later than usual.
I was planning to go a little bit shorter tonight but I lost track of where I needed to be and what to cut out.
The main set was planned at 10 sets but I added 2 extras because I thought I would have been a slacker if I had dropped them.
2x250 WU
2x200 Pull w/buoy
2x200 Pull w/paddles and buoy
12x100 on 1:35 (Landing @ 1:25-1:28)
100 Kick w/fins
200 Pull w/paddles and buoy
2x200 Pull w/buoy
2x200 CD

• Health data: Hours slept: 6.5

Run

• 32m 36s
• 4.00 miles
• 08m 09s /Mi

Weather: 84/88 Wind: 11/11
Effort: Easy/Mod
Another hot and humid run. The humidity is much lower than yesterday morning's run but it is still pretty muggy.
I kept the tempo at an easier pace and allowed my pace to slow as I began to feel the heat taking it's toll. I didn't have any particular focus for the run other than to get miles in and with the temperatures being predicted this week I won't be any tempo or pace work done.

Bike

• 1h 22m 06s
• 24.99 miles
• 18.27 Mi/hr

Weather: 85/91 Wind: 9/21
Effort: Easy
MY WATCH DROPPED AT 20 MILES!!! I don't have any speed or HR data for the last 4 miles. I know the route and I know I went 25 miles so I added the last 4 into the total recorded.
The ride was easy and the only target was trying to keep my HR in the low to mid 140's. This seemed to work out good and allowed me to keep from overheating and exhausting myself.

• Health data: Hours slept: 9

Run

• 48m 29s
• 6.00 miles
• 08m 04s /Mi

Weather: 63/63 Wind: 3/7
Effort: Easy
It is oppressively humid this morning. As soon as I walked out the door I could tell the air was extremely thick. It's no wonder and no surprise after another inch of rain last night.
I planned to run my normal easy run pace but I couldn't seem to get my legs into the run. I guess legs must be a little worn down still from the race and the 13+ miles on Friday and, I suppose, the ride yesterday. I never tried to push the pace any, figuring that I should allow for some additional recovery but I am still planning to finish my normal weekend workouts with a 25 mile ride later today.

Bike

• 1h 18m 56s
• 24.99 miles
• 19.01 Mi/hr

Weather: 82/84 Wind: 9/12
Effort: Mod
A much nicer ride than yesterday. The winds were pretty much calm, except for a few times.
Despite my legs not really wanting to do much this morning, I decided to go ahead with my plans to do the same intervals I have been doing. I really didn't have a lot of trouble but by the last 6-8 miles my legs were ready to be home.

• Health data: Hours slept: 7.5

Bike

• 2h 18m 09s
• 41.22 miles
• 17.90 Mi/hr

Weather: 66/66 Wind: 0/12
Effort: Mod
I am still struggling with the time in the saddle for some reason. Maybe it's not the time but more the extra work from the hills and wind and other things that come from outdoor riding. All this will pay off when I hit my races this year but I am tired right now from all the activity.
The ride was a nice change of venue, so to speak, and I got to use many of the roads I have been planning to use.
The intervals changed today too. I upped the effort distance to 6 miles and kept the recovery to 2 miles. I liked this in the beginning but I was kind of blown up toward the end. i think that was more a lack of nutrition than actual over extending myself.

• Health data: Hours slept: 8