Run

• 55m 46s
• 7.25 miles
• 07m 41s /Mi

Effort: Easy
Weather: 61/59 Wind: 12/12
This was a little faster but I was thinking more about my porch than running and I need to get it going pretty quick. The run was pretty enjoyable and it seemed to alleviate some tension as it gave me time to think about the plans for today related to the porch project.
My HR was slightly elevated at times but it seemed to be when running into the wind. I may have been pushing a little bit during these laps but overall I tried to keep it easy. My pace was slightly faster as well but it really didn't seem to have a big affect on my average HR for the run....Still in the easy range.
I am planning another run tomorrow morning and depending on how things go on the build I may try to get another ride in tomorrow and the an OWS on Friday at Josh's pond. If I don't get the OWS I will be going into Saturdays race without that practice swim I think is best.

• Health data: Hours slept: 7

Bike

• 1h 11m 40s
• 25.00 miles
• 20.92 Mi/hr

Effort: HARD! Weather: 83/83 Wind: 7/32 This was a shorter ride than i would like but the porch is getting into my normal training regimen. This ride was pretty hard but I think I am gaining ground on speed and intensity. I am a little bit nervous about the race coming up this weekend because I don't fee like I am "bike" ready. This ride was at a high HR for the intervals but my overall average speed isn't as fast as I would like to see before a race. WU: 4 mile 4x4 miles @ 95%-100% (1 mile recovery) CD: 2 miles

• Health data: Hours slept: 7

Run

• 1h 03m 51s
• 8.25 miles
• 07m 44s /Mi

Effort: Easy
Weather: 57/54 Wind: 4/4
I cut my long run short because we are headed to Ohio and the way things are looking I am not going to get a ride in at all and the wind is nearly perfect for riding right now too.
The run was a little faster than usual but my BP is up from a little incident and I was trying to rush this a little bit for time sake. I was nowhere near any type of moderate or hard pace but I would liked to have slowed it down a touch like I have been trying to do all of my easy running. I am planning to add some runs throughout the weekend while in Ohio but they will be 5-6 miles so I can have time to visit.

• Health data: Hours slept: 7.5

Run

• 25m 19s
• 3.20 miles
• 07m 54s /Mi

Effort: Easy
Weather: 40/40 Wind: 3/5
I got out of bed a few minutes early today just so I could feel like I had a few extra minutes. I liked getting out of bed for those couple of extra minutes. Now I have to remember that I want to keep doing that.
The run was easy and I felt better today. I think I had a better WU than I have been doing. I did 60 deep knee bends to help warm my legs up and get my HR up a few beats so I didn't go from resting HR to running in a half mile. I feel like this worked out well and Ill plan on doing the same thing from here on out.

Bike

• 1h 10m 06s
• 25.00 miles
• 21.40 Mi/hr

Effort: Hard
Weather: 67/67 Wind: 10/18
I was supposed to ride another 30 miles tonight but I was trying to get material for the porch at Menards.
I decided to go for a TT run tonight since I hadn't done one for a long time. It gives me an idea what I might be able to do under race conditions if i have a fair wind to fight. The winds tonight are more than what I might expect for morning race conditions. I tried to keep my HR in a similar zone for what I would shoot for during an Oly (low to mid 150's). I also had the first 3 miles WU and the last mile as a CD, obviously abbreviated from the normal routine. The WU was a fast escalation of HR and effort to keep me from feeling like I would explode at the beginning of the intense effort.

• Health data: Hours slept: 6.5