Run

• 51m 04s
• 3.75 miles
• -----

Speed work today. Ran 400's at the HS track. Time includes 2min recovery walk/jog...but didn't include those in the distance.

w/u - 1.25 miles - 12:29
6x400
Splits
1 - 1:33
2 - 1:37
3 - 1:42
4 - 1:40
5 - 1:41
6 - 1:39
c/d - 1 mile - 9:55

This was a pretty good workout. Hadn't run repeats since middle of June. Could tell!! Going to try and include some track work each week.

Side note: Ahhh youth. There was this college girl running at the track today. She's up there every day. Talk about a hard workout. She was really hitting it. At one point she did a run for about 15 to 20 minutes at the pace I was doing my 400's. Sheesh!! My wife talked to her the other day and she runs 12 miles of workouts every day. So translated to a month about 280 miles (assuming 1 rest day).

Sport

• Commuter Cycling
• 40m

Bike

• 51m 08s
• 12.00 miles
• 14.08 Mi/hr

Swim

• 29m 49s
• 1340.00 yards
• 02m 13s /100 yards

whoops...originally posted 1000 yds. Went back and looked at my watch and realized it was only 900.

Swam another 400m at the pool tonight with the kids. Tried to swim it as fast as I could (with my big trunks on). This is the distance at my next race. Time was 8:45.

Strength

• 08m

Run

• 1h 20m 55s
• 8.00 miles
• 10m 07s /Mi

New Shoes...found some Asics GT2100's on sale for $59.95. My other ones had about 500 miles.

Great morning to run! Cool and still. Spent some time praying for all my pastor friends.

LSD today. Mile Splits...

1 - 9:41
2 - 9:50
3 - 9:51
4 - 9:45
5 - 9:52
6 - 9:26
7 - 9:22
8 - 8:51

Total time includes two breaks for stretching of about 2 minutes apiece.

Run

• 27m 25s
• 3.15 miles
• 08m 42s /Mi

Good run with Mike. He's a little faster than me. It was good to be pushed a little :-) I haven't run with anyone else for a long time; probably need to do that more often. This was actually my fastest run for a 5k training run. It was great running in the rain!! Whew, so much better then the temp of 103 yesterday :-)

Swim

• 21m
• 1000.00 yards
• 02m 06s /100 yards

Strong swim today. Felt really good. The temp dropped dramatically last night. Think it was 68 when we swam....water temp about 85.

Swim

• 46m 34s
• 1965.00 yards
• 02m 22s /100 yards

w/u - 1100
main - 5x100
cool - 200

pool was meters so 1800 meters converted to 1968.5039 yards. Don't want to miss the .5039 :-)

Figured my 100 splits for the 5x100....

1 - 1:58
2 - 1:56
3 - 2:02
4 - 1:59
5 - 2:00

Felt good to see a little improvement in those. Printed off the series of "beginner swim" articles by Kevin Koskella and am going to start working some drills into the swims. Really need to improve the stroke.