Bike

• 1h 37m 22s
• 30.65 miles
• 18.89 Mi/hr

Effort: Hard!
Weather: 82/82 Wind: 17/33
I didn't think I was working very hard on this ride until I got home and couldn't breath, my legs are shot and I feel like I could fall down a go to sleep. During the ride I seemed to have much more energy and and I thought my HR monitor wasn't recording correctly because I had "so much energy."
The MS was pretty difficult right from the start as far as intensity and it didn't really seem to let up. According to the HR information I lost some intensity/power toward the end.
The wind was crazy tonight too. I had trouble a couple of times when the gusts began to push me around hard. Once or twice I had to react and lean the bike over to keep it upright. Then there was the dog chase........that was awesome?!?!?!
WU:7 Mile
MS: 4x2 Miles @ 95%-100% (2 Recovery)
+ 6 Miles @ 90%
CD: 3 Miles

• Health data: Hours slept: 7

Run

• 53m 49s
• 7.25 miles
• 07m 25s /Mi

Effort: Easy/Hard
Weather: 64/63 Wind: 10/18
Tempo @ 6:44 and 6:37
I decided to throw some Tempo work back into the mix tonight. I did change it up some to protect my knees. I dropped my tempo distance to 2 miles and I will keep it there for a couple of more weeks before upping it to 3 miles. I'll see how my knee holds up before I add any more distance.
Another change I am going to make is putting these runs in the middle of the week. My thoughts are by putting them at the end of the day I may be a little better prepared physically to run faster on a regular basis. The end of the day is a little more "warm" than in the morning.
With these 2 changes I hope to be able to keep the speedwork coming and accelerate my races to more PR's.

• Health data: Hours slept: 7

Swim

• 56m 43s
• 3400.00 yards
• 01m 40s /100 yards

I knew I wouldn't get a really solid WO in tonight because I forgot my watch and came home to get it and jumped in the pool just a couple of minutes after the 1 hour swim time started. Since being short on time I decided to do a 2000 TT and started with my normal WU.
The TT went okay for the most part except that I swallowed a huge gulp of water at the second turn and thought this was going to be a horrible swim if it continued at this rate. I didn't have to stop but tried to time my coughing with taking a breath and it seemed to work out okay. I did open turns a few times just to see where I was at for distance but the rest were flip turns.
2x250 WU
2x250 Pull w/paddles and buoy
2000 TT @ 30:47
2x200 Pull w/paddles and buoy CD

• Health data: Hours slept: 7

Run

• 56m 19s
• 7.30 miles
• 07m 43s /Mi

Effort: Easy
Weather: 42/34 Wind: 10/14
A little too hard for what I was planning. I got out the door a little late because I was l trying to let Lis sleep in some and then rushed the run to make sure I had time for a shower before having to leave for church.
I am still trying to get my runs in with a lower HR and it seems to be more work than I should expect. I'll keep the HR coming down every run I can and try to take it slow and accept each run for what it ends up being.

Bike

• 1h 36m 22s
• 31.36 miles
• 19.53 Mi/hr

Effort: Hard
Weather: 62/60 Wind: 14/26
The wind was enough today to force me to find an alternate route to ride into the wind on the way out. I had a couple of problems planning and executing the route. The first problem was easy to solve. A gravel road on the planned route and I just went to the next road south and kept trucking. The second problem caused me to have to ride a mile on lose gravel.
The second mistake in planning probably cost me a 20MPH average for the ride. I was in the middle of an interval that I had averaged 21.8 MPH for the one immediately before it. Had I been able to keep that pace up It may have been enough to get me over the threshold and to 20 MPH.
WU: 5 M @ 65%
MS: 5x5M @ 90% (@ 91%, 90%, 90% and 88%)
CD: 3M

• Health data: Hours slept: 8

Swim

• 1h 05m
• 3600.00 yards
• 01m 48s /100 yards

Effort: Hard
I thought this swim was going to suck. I had forgotten my watch and didn't realize it until I got to the pool. I considered a 2000 TT but knew there was no way I would remember how many laps I had done. I opted for the scheduled 15x100.
The MS was kind of brutal at times. I struggled to get my breath at times and found myself using poor stroke technique trying to make the interval. When I noticed I was messing with my stroke I began to slow down and tried to correct everything.
2x250 WU
2x250 Pull w/paddles and buoy
15x100 on 1:35 (1:23-1:28)
1 Minute rest
6x50 on :50 (:38-:42)
1 Minute rest
200 Kick w/fins
2x200 Pull w/paddles and buoy (Easy)
200 CD

Bike

• 2h 35m 22s
• 49.34 miles
• 19.05 Mi/hr

Effort: Mod
Almost all of my riding this week has been back on the trainer. The shorter rides have been okay but the long riding is almost brutal because it's so boring.
My focus was to stay aerobic and besides being kind of hard on my legs it wasn't too bad a ride. My legs felt a little rough for the first 1 hour of the MS but the second one seemed to be better.
WU: 10' 65%
MS:
2x60' @ 83% and 86%
1x15' @ 91%
CD: 10' @65%

• Health data: Hours slept: 7

Run

• 1h 44m 19s
• 13.21 miles
• 07m 54s /Mi

Effort: Easy
Weather: 40/36 Wind: 10/10
This run felt very good. I was very conscious to start slowly and allow my pace to increase through the run rather than the other way around, which seems to be the case more times than not. Hopefully I am getting this little flaw in my running under control.
With the easier pace at the beginning I seem to have had an easy time toward the end of allowing a slightly quicker pace with less stress. My HR average is the lowest I have seen in a very long time for a run of this length. Much of this would be expected because of the cooler temperatures this morning but it is still indicative of a more relaxed pace. I really enjoyed this run.

• Health data: Hours slept: 8

Run

• 24m 55s
• 3.11 miles
• 08m 01s /Mi

Effort: Easy
Weather: 46/43 Wind: 3/6
This was about as easy a run as I can remember having this early. Maybe it was because I laid in bed for a few minutes waking up before actually getting up. Although I wasn't particularly happy to see the clock at 4AM.
I did a little bit of a different WU this morning too. I did the usual stretching but added 10-15 (40-ish) more deep knee bends to try to help the legs get ready for the running. This may have been the biggest contributor to the better feel I had from the beginning.

Bike

• 1h 00m
• 21.07 miles
• 21.07 Mi/hr

Effort: HARD!
Winds: 13/30
I didn't feel like fighting the wind and figured I could get a better focused ride by hitting the trainer. The winds are gusting fairly strongly again and I know I can get stronger by focusing.
This ride was pretty hard but not quite brutal. It actually seemed to be a little easier than I remember it being during the winter session. I hit the 97% MLSS for the MS which fell in the middle of the target zone.
WU:
10' @ 65%
MS:
2x15' @ 95%-100% (5' @ 65%)
CD:
10' @65%

• Health data: Hours slept: 6