Swim

• 44m 30s
• 2187.23 yards
• 02m 02s /100 yards

Swim in the indoor lap pool. The rain caused it, but I figured a change to the 25 meter pool would give me a different perspective.

I swam one 1800m set and cooled down for 200m.

Run

• 1h 05m 33s
• 7.01 miles
• 09m 21s /Mi

I started this run just going through the motions getting through a 4 miler or so. But, then I started my warmup and felt great and decided to make this my long run. Overall HR was low compared to RPE, I guess balancing out yesterday's run.

2 mi. WU (10 bpm below Z1 top)
4 mi. Z2
1 mi. Z1

Bike

• 45m
• 18.00 miles
• -----

Royse City Time trial.

I'll write the RR later. I am very psyced about the time:
12.43 mi 33:45 22.1 mph

Aaron started 1 min begind me and my goal was to keep him behind me until the turnaround. I figured with the IM only 6 days prior, he'd be a little slower than normal, but he passed me about 1 mi. before the turnaourd.

Run

• 37m 58s
• 3.81 miles
• 09m 58s /Mi

Run with TNT at WRL. Pace was good, but my HR was high for my RPE was.

Bike

• 2h 03m 19s
• 33.73 miles
• 16.41 Mi/hr

Commute To Work
Nice, cool ride. I believe I found that 'easy' pace again after the week of practically no workouts. Managed to keep my HR in the 150s for most of the non-hills.

Commute Home
Nice, fast ride. I used a route that only has 2 stoplights (but alot of stop signs). I was also over 17 miles at the 1 hour mark, so the last mile brought my ave down a little.

Run

• 1h 00m
• 6.21 miles
• 09m 39s /Mi

Cool (low 70s) morning run. This was an easy Z1 run and is by far the best pace I've had for a pure Z1 run. This time last year, a 10 min/mi Z1 run was a long term goal/dream of mine. Now, I'm there, although I imagine the cool weather had something to do with my HR staying down.

Swim

• 47m 53s
• 1800.00 yards
• -----

I really don't like swimming hard. It's funny as I don't completely mind running or cycling hard. But I've almost quit/modified every single one of my "hard" swims. My goal of the hard 100s was 1:45. I did pretty good, but I had to rest more towards the end to get that.

Workout:
4x100 Drills
5x100 Hard (1:40, 1:45, 1:45, 1:47, 1:43)
1x200 Easy
5x100 Hard (1:41, 1:44, 1:46, 1:46, 1:45)
1x200 Cooldown (various strokes)

Bike

• 1h 57m 25s
• 32.45 miles
• 16.58 Mi/hr

Commute To Work
I forgot what a North wind felt like. It was nice and cool today, but it wasn't without problems. My feet came unclipped 2 times today. The first was while in aero going down FM 544 at about 27 mph. It scared the crap out of me. The other one was not a big deal. I really need to swap pedals and put my new(er) ones on the tri bike.

On Lookout from 190 to Jupiter (about 1 mi), I rode real hard to catch the green light at Jupiter and avoid sitting there for a minute and a half. I really thought I was going to make it in under 1 hour, but I just missed the next light which ended that hope.

Commute Home
Felt cool even though the temps were in the low 90's. The North wind was pretty gusty and made me work harder that I wanted.