Run

• 1h 45m
• 9.00 miles
• 11m 40s /Mi

9 miles on the bike path south. I thought it would never end. (!!!)

Swim

• 30m
• 1500.00 yards
• 02m /100 yards

I forgot to bring a workout with me. Katie and Pete started this AM at 530...I didn't crawl out of bed til 730... didn't get on the path til 830. Terrible. So I was on my own.

Made up 1500 yards of a workout and called it a day. I need a nap.

Bike

• 4h 26m
• 74.00 miles
• 16.69 Mi/hr

Long Bike Ride.

Got dropped.

Katie and Pete took off and for a long time I was close enough so as not to draft off them, but still follow... but then I got caught out at two consecutive intersections, and couldn't catch up. Pretty soon they were entirely out of sight. Rode alone about 24 miles. Only 1 wrong turn, and probably just a mile or so out of my way. BLAH!

Bike

• 54m 13s
• 15.10 miles
• 16.71 Mi/hr

Went 7.5 out and 7.5ish back on our Saturday route. Hillier than what we usually do during the week. Just wanted a little variety.

Run

• 34m 21s
• 3.00 miles
• 11m 27s /Mi

JOY! A t-run in 200% humidity. My legs feel like logs. Was praying for rain. None came. HUMID.

• Health data: Sleep: 5 Stress: 5 Hours slept: 11

Run

• 25m
• 2.33 miles
• 10m 43s /Mi

Treadmill run. Faster than usual... was running out of time, (pardon the pun) & Kathy had to be back to pick up her daughter. A 4 mile run was planned but I only got 2.33.

(.5% grade)

Swim

• 20m
• 300.00 yards
• 06m 40s /100 yards

Instructional swim with my friend Kathy. Showed her all the drills we customarily do, and looked at her stroke a bit.

Also practiced flip turns with her.

Strength

• 30m

Sport

• Aqua Jogging
• 10m

Showed her the DWR belts and tank and how to do it.

Bike

• 1h 29m 34s
• 25.10 miles
• 16.81 Mi/hr

Fast ride out, headwind back... in small chainring the entire time... Knee felt OK. Am getting better at generating speed on the up stroke rather than just mashing down down down on the pedals.

Run

• 33m 16s
• 3.00 miles
• 11m 05s /Mi

H-O-T-run! It was hot out there. Run felt slow... I had to stop to walk several times. ***SIGH***

Swim

• 55m
• 2500.00 yards
• 02m 12s /100 yards

100 swim
200 drill
100 swim
2 x 200 @ 70%
100 kick
2 x 200 @ 80%
100 kick
2 x 200 @ 90%
100 kick
6 x 50 catch up drills for my wayward stroke
200 cool down
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2500

Concentrated on making sure my arms are entering the water in front of my face, rather than on the sides... am losing efficiency. Worked on rolling more too. Felt awkward at first, but ultimately felt more like I was GLIDING thru the water. I sometimes am just a bit lazy, and let my arms flang around. Must concentrate more.

Run

• 56m
• 5.00 miles
• 11m 12s /Mi

Run up the path. Very humid & soupy this AM. Legs felt better today than they did yesterday...

Swim

• 1h 00m
• 2700.00 yards
• 02m 13s /100 yards

I'm sure I won't remember the whole thing... Lots of breathing drills.
200 warm up
400 continuous drills
2 x 200 on :15 RI
2 x 100 on :15 RI
8 x 50 breathing ladder
(3,5,7,9,7,7,5,3)
4 x 100 switching off between dominant and non dominant breathing sides.
2 x 200 (:20)
2 x 100
100 cool down.
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I'm missing some? A couple of hundreds maybe? I don't know. This is very close to exactly what we did, give or take a couple hundreds.