Run

• 54m
• 5.00 miles
• -----

Mile repeats at the Oak Park HS track. Wanted to warm-up and then shoot for 8 minute miles. Didn't do very good on the pacing....one of the PE classes was out there and I was weaving around kids. Went out a little too fast on my first one and couldn't get on track after that. But...at least I got the work out in.

w/u - 8:59
1 - 7:38
2 - 8:04
3 - 8:45
4 - 8:49
c/d - walk a couple hundred and stretch. Plus some crunches.

Strength

• 06m

Bike

• 47m
• 10.50 miles
• 13.40 Mi/hr

Past Maplewoods Comm College to Staley Farms and back. A few big hills on this route. Distance and time are approx. Got a phone call a few minutes into the ride.

Swim

• 45m
• 1200.00 yards
• -----

W/U - 300
Main set - 100's

Swam with Dave and Jeff. Stopped for 10 minutes to talk to one of the other swimmers...a 70+ age grouper who did a tri last weekend. I hope I can do tri's at 70 :-)

Strength

• 06m

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