Run

• 12m
• 1.50 miles
• 08m /Mi

Went to school to run a time trial w/ my daugher...she had to do one for volleyball.

w/u - 400 meters
mile - 7:06
c/d - 400 meters

Run

• 55m 10s
• 5.30 miles
• 10m 24s /Mi

Run at Lake of the Ozarks. Time includes 1 minute break for stretching and 1 minute of walking.

Swim

• 25m
• 900.00 yards
• 02m 46s /100 yards

OWS at the lake...

Run

• 58m 58s
• 5.50 miles
• 10m 43s /Mi

To the Lake this afternoon...won't be back until Monday. Hope to get a few open water swims in...it's always an adventure swimming at Lake of the Ozarks...dodging all the huge boats. Adds an element of adventure :-)

Mile repeats this morning. Was shooting for 8min miles. But don't think that's going to happen until the weather cools a little. Did get the first one under 8 though. Ran w/ speed demon Jeff...he was running them just over 7min.

w/u - 1.5miles
repeats
1 - 7:55
2 - 8:16
3 - 8:38
4 - 8:52
c/d - walked a couple of laps and stretched.

Time includes w/u and some stretching. Also had 2min of recovery between repeats.

Left foot was really bothered by my new shoes. To the point of changing my gait significantly. Have to get that figured out or the shoes are going back...

Bike

• 38m
• 10.60 miles
• 16.74 Mi/hr

Rode with Jeff over on Shoal Creek parkway. Little too much traffic for my liking.

Swim

• 27m
• 1250.00 yards
• 02m 09s /100 yards

Swam after the bike. Really wondered what the legs would be like, but it was no problem.

Run

• 1h 59m 34s
• 10.75 miles
• 11m 07s /Mi

Got the long run in I missed over the weekend. Still pretty hot, but there was a good breeze. I also placed some water around the route. Was actually a little longer than planned. Actually the longest run I've done so far.

Time included several water and walking stops. I had to have some water at one point and ran up to to an apartment building to use their water faucet. Glad no one looked out!!!!!!

I left one of my water bottles about 2/3 of the way around my loop. When I got there it was gone :-( I'm thinking CRUD! All that planning to have some watr and someone takes my bottle?! Happened to be at our church so I just used the hose. Which was probably more refreshing.

Follow-up on the WATER BOTTLE SNATCHER - it was our church custodian...just doing his job :-) However I did tell him what the deal was so he'd know in the future.

Swim

• 30m 25s
• 1300.00 yards
• 02m 20s /100 yards

Just swam...had my big trunks on so it slowed me down.