Run

• 1h 47m
• 10.10 miles
• 10m 35s /Mi

Ran in my hometown, Monroe, IA. We're here for a wedding and to see family. Longest run so far (9.4 prior longest). Finished this run pretty strong...last time I was dying! I think I ran 11:50 miles on the prior longest run. Slowing improving :-)

Great wedding yesterday. I feel old seeing our niece get married. Especially, when I remember her as the little, cute kid running around with a dirty face. Pastor did a great job. Both of them know Christ and wanted Him and his message of love and salvation to be presented. Great day.

Swim

• 40m
• 1500.00 yards
• -----

New PR in the 500 :-) Swam it in 10:28.

Strength

• 10m

Bike

• 50m
• -----
• -----

Ride on the trainer sounded better than a run...with the cold and all. Probably one of my harder rides. Stood for 10 minutes of it in the hardest gear. Tried to "sweat" this cold out of my system. We'll see if it worked :-)

Strength

• 10m

• Health data: RHR: 60 Sick: 4 Hours slept: 10

Run

• 32m 13s
• 2.75 miles
• -----

Speed work at Oak Park HS Track. Ran Quarter repeats. Goal was 1:40 for each which is a 6:40 mile pace. Splits were:

Warm up - 1 mile - 8:57
1 - 1:38
2 - 1:37
3 - 1:41
4 - 1:45
5 - 1:43
6 - 1:43
7 - 1:42
Cool Down - Walk a couple hundred (should have done more but had to get home...stretched a little also).

Wanted to run a few more, but alas, always seems like I run out of time.

Strength

• 10m

Bike

• 19m
• 3.60 miles
• 11.37 Mi/hr

Easy loop around the Kansas City downtown airport. It's a popular place for riding because of the low traffic and low speedlimit. Rode it with my wife just to check it out.

Run

• 50m
• 3.50 miles
• 14m 17s /Mi

Ran with Son #1. He's still just getting started. Wanted to encourage him so we ran really slow and walked every 15 minutes or so. We also stopped to stretch after the first mile. Had a good time running with him.

Swim

• 41m
• 1750.00 yards
• 02m 20s /100 yards

Swam with Dave and Jeff. Swam solid for the session. Just needed a long workout.

Strength