Bike

• 1h 18m 01s
• 25.64 miles
• 19.72 Mi/hr

Effort: Hard
Weather: 83/83 Wind:14/25
It seemed like the wind was more fierce than the gauge is saying. I was down into the high 16's for a couple of miles during the first rep of the intervals because I was headed directly into the wind. The wind seemed to wear me down a little sooner tonight as a result, I suppose, of the long ride yesterday.
The intervals were a little shorter and the overall length of the ride was shortened in the hopes tha I will get a quick 3 mile run in a little bit later. I know I am not going to be able to get much of anything in on Thursday night if I can meet up with Randy in Ohio.
WU: 4 miles
MS: 4x4 miles @ 85%-90% (1 mile recovery)
CD: 3 miles

Run

• 24m 36s
• 3.16 miles
• 07m 46s /Mi

Effort: Easy
Weather: 81/79 Wind: 12/18
My legs felt like lead for the first mile or so. I suppose the ride yesterday and the weekend of lifting and squatting with heavy objects is working a little bit on my legs. I ended up feeling ok for the remainder of the run but the increased temp had my HR higher than usual for the short distance.
I ran tonight because I am planning on having to work again this coming Friday so I may try to get a couple of extra shorter run in to make up some of the distance I had been planning. the extra money from the Friday work will be nice but I am not excited to miss the training time, especially the bikes.

• Health data: Hours slept: 6.5

Bike

• 2h 35m 52s
• 49.00 miles
• 18.86 Mi/hr

Effort: Easy
Weather: 92/92 Wind: 19/27
I was so ridiculously tired that I thought I wasn't going to go very far on this ride. I told Lis that I was cutting it to 40 miles because of the lack of sleep and amount of work I had done over the past couple of days. Once I got going I began to feel pretty good and decided I would go a little farther and thought 45-47 would be a nice route to finish on and I ended up at 49.
I went a totally different route than I had planned too. The wind was just brutal today! 27 MPH gusts and a 50 mile ride in this heat wasn't going to make this a joyous occasion. I decided rahter than doing a looping course that I would just head south and into the wind for an additional miles to allow for a decent return with most of it being with a tailwind. This made for a very good decision! I had I not done this I would have likely blown up.

• Health data: Hours slept: 6.5

Run

• 58m 55s
• 7.30 miles
• 08m 04s /Mi

Effort: Easy
Weather: 72/73 Wind: 5/9
My legs didn't seem to feel like running today. I suppose the lifting while helping Josh get ready to move yesterday has an impact on why my legs feel stiff and slightly sore. It isn't anything really more than muscle soreness but is enough that it make the run slightly uncomfortable.
The heat was not an issue just yet either. The temp is supposed to get to 97 with heat index's in a similar range. I am hoping to get a ride in later today but I have another day with Josh to get he and Margie ready for the trip to Wyoming and whatever time is left will likely be spent visiting. The ride would be a slightly lower intensity too because I would like to get a group ride tomorrow with 3RVS and would hope to get 40-50 miles with them.

• Health data: Hours slept: 6.5

Run

• 1h 12m 05s
• 9.00 miles
• 08m /Mi

Effort: Mod
Weather: 87/85 Wind: 14/30
This was one of the first very warm weather runs I have had so far this year. I tried from the start to keep my pace down but was fairly unsuccessful from the beginning. My typical "memory" pace seemed to kick in and prohibit me from going easy. I tried for a few miles to get my pace lower and then kind of gave up and that's when it seemed to fall.
I also extended this run out about 2 miles from the scheduled 7 mile run. I decided at about 6.5 miles I would run 8 and then at 8 that I was running 9. My legs felt like they were ready to stop but the reality is probably that it was my mind that wanted to stop. The heat seemed to have a fair effect on me tonight but nothing huge. The humidity is so low that it wasn't miserable to run.

• Health data: Hours slept: 7