Run

• 45m 01s
• 4.00 miles
• 11m 15s /Mi

8:00p. 90*, muggy, windy.

Zn.2 endurance run.

Swim

• 1h 10m
• 3100.00 meters
• -----

LTF Masters

w.u.:
6x75 - 25 swim/25 drill/25 swim
1x200 kick
(650)

transition: DO TWICE
1x100 moderate @ 2:00
1x75 build @ 1:45
1x50 sprint 80% effort @ 1:00
1x25 sprint 90% effort @ 1:00
(500, 1150)

m.s.: INCREASING INTENSITY
2x400 moderate @ 30" r.i.
3x200 faster than 400 pace @ 20" r.i.
3x100 - 85-90% effort @ 15" r.i. (supposed to be 5x100, but I was toast!)
(1700, 2850)

c.d.
1x250 Easy
(3100)

Run

• 43m 49s
• 4.00 miles
• 10m 57s /Mi

8:00a. 80*, windy, humid.

Run Speed
Speed/Efficiency
40
40' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.

Swim

• 1h 10m
• 3000.00 meters
• -----

w.u.
4x50 drill 25 / swim 25
4x75 kick - build 1-4
2x150 pull
(800)

transition:
1x400 swim - every 3rd length non-free
(400, 1200)

m.s.
10x100 free on 2:00. Descend 1>3, 4>6, 7>10 (I really screwed myself on 7-10: 7 was 1:38, so I had to descend from that - 1:38, 1:36, 1:34, 1:34)
4x50 kick 15" r.i.
4x50 free 20" r.i.

c.d.
1x200 pull
1x200 easy

Bike

• 1h 23m
• 20.50 miles
• 14.82 Mi/hr

Uber-easy recovery ride.

Bike

• 3h 28m 30s
• 63.90 miles
• 18.39 Mi/hr

Red Hot Chili Pepper Rally in Cockrell Hill.

Hilly, hot, and windy!

Overall a pretty good ride. Challenging course, but terribly marked. They get an 'F' for that! Aid stations were adequate, as was the post-ride Mexican food meal.

The bad thing was that my saddle came loose about halfway in. It screwed up my fit so bad that I couldn't get into aero for the last half of the ride, and my arse was hurting pretty badly by the end. (the finish of the ride, that is)

Run

• 13m 19s
• 1.37 miles
• 09m 43s /Mi

Transition run after the bike ride.

Run

• 1h 53m 12s
• 10.00 miles
• 11m 19s /Mi

7:00a. 80*, muggy.

5:1 run:walk. Set the Garmin for an interval workout, so it beeped at the appropriate times. Man, that thing is cool!

First 10 miler. Oooff! Legs were heavy from the start and I felt sloggy all thru the run. But, got it done.
Water refill and nature break at 7 miles.

Nutrition/hydration
Pre-run: 1 serving Gu2O, 20 oz. water.

During run:
1 serving Gu2O, 2 Gu, 32 oz. water.

Post run activities
Stretched very well while chugging more water and dripping sweat all over the patio.
Then, I iced the knees and took an "ice" bath (no ice, just the cold water), while enjoying a delicious, frosty, Endurox and a banana.

No abnormal or severe knee pain to speak of during and after the run, but I do have a couple hot spots on my right foot where I already had a blister working up. I used body glide on the other foot since I had duct tape on the blister (did pretty well, btw), and had no issues at all during the run. I'll probably start using BG more often for my longer runs. Good stuff. Guess I need to buy a separate stick, though.

Bike

• 1h 07m 20s
• 19.50 miles
• 17.38 Mi/hr

2 loops at WRL w/ Chris (camy).

Maintain a high cadence. Supposed to be mostly over 105, but ended up mostly over 100.

Got a new saddle and bike fit today, so I had a lot of bounce in my pedal stroke after about 105. It'll take some getting used to.