Swim

• 1h 00m
• 2569.99 yards
• -----

Masters - OPC (LCM)

All I remember is the main set. We were 4 to a lane and I was mainly just following along.

Main set:
4x100 (50 br, 50 fr) on 2:30
4x100 (25 fly, 25fr, 50 bk) on 2:30
4x100 (50 br, 50 fr) on 2:30

I can say that my hip flexors are not up to all this breast stroking. Other than that, this was a good change of pace swim, especially after the hard workout yesterday.

Run

• 41m
• 4.40 miles
• 09m 19s /Mi

Arbor Hills - 2 loops around the big loop.

No GPS, HRM, or even a watch. I used my cell phone to get the time (not planned). I had thought I started at 11:50, but that would have put me at a 9:00 pace, which I don't think I ran. I've put my time in for what puts my pace about where I think it should be. I know I didn't run longer.

This was an incredible run. I labored a bit up the hill, but still felt strong on the second loop. I ran in the Nike Frees again and I can't believe how much I like these shoes. I'm pretty sure I could run a HM in these shoes without too much problems. I'm going to sprinkle them more into some of my runs and see if I can make them my regular non-long shoes.

Swim

• 1h 00m
• 3000.00 yards
• -----

Masters - OPC (SCY)

Warmup:
3x50 10" RI
3x150 15" RI
(600)

Transition:
8x50 (25k,25s,25d,25s each stroke) 15" RI
4x100 swim w/under water dolphin 1'st 12.5yds 15" RI
(800, 1400)

Main:
All swims on 1:45 base (ie 100 on 1:45 & 400 on 7:00)
100,200,300,400,200,100
(1300, 2700)

Cooldown:
3x50 10"
25 easy + 25 race (with fins)
2x50 easy 10"
(300, 3000)

I swam the entire main set at a 1:30 or faster pace (400 in 6:00) and finished the last 100 in 1:16. I feel much better than after than I did before the swim. I almost ditched it and had another rest day.

Run

• 45m
• 4.70 miles
• 09m 34s /Mi

Chisolm Trail

Didn't have my HR strap. First 3.5 miles were easy (and hot). Miles 3.5-4.0 were a bit higher intensity (and hotter), and 4.0 - 4.7 were a cooldown.

Good run, but I was ready to be done at the end.

Swim

• 1h 00m
• 2800.00 yards
• -----

Masters - OPC

Still a bit tired, I planned to take it easy, but only myself and one other showed up. My ego and competitiveness took over and swam whatever the coach told me to.

Warmup:
1x200 easy
1x200 IM (yes, all strokes)
(400)

Kick:
5x100 alt fr/fly on 1:40 (with fins)
(500, 900)

Main:
2x
200 on 3:30
2x100 50/50 bk/br
8x50 on 1:00
50 easy
50 timed (31.8)
(1700, 2600)

Cooldown:
4x50 on 1:00
(200, 2800)

Bike #1

• 1h 25m 58s
• 23.55 miles
• 16.44 Mi/hr

Commute to work
fixie - 43-16

I wanted to take the tri bike because of the wind, but I couldn't find a good setup with the lights and the aerobottle. I didn't want to wear a backpack, but I'm probably going to regret not just taking the Camelbak with the lights on the "accessory" bar between the aero extensions.

Wind was as bad as I can ever remember for the morning, but thankfully, I go mostly E/W so the wind is mostly a cross wind.

Lap 1: 52:53, 14.99 mi, 17.0 mph, 163 AHR - Home->Jack Carter
Lap 2: 24:30, 06.47 mi, 15.8 mph, 159 AHR - Jack Carter -> Shower
Lap 3: 08:13, 02.02 mi, 14.8 mph, n/a AHR - Shower -> Work

Swim

• 50m
• 2405.95 yards
• -----

Masters - JCP

50 Meter pool OUTDOORs baby
This might have been worth getting up at 4am for.

Don't remember the workout, but the main set was:

12x100 on 2:00 (4'th, 8'th, & 12'th recovery on 2:30)

I was down in the 1:42-1:44 range on the last 2 non-recovery 100's and under 1:40 for the beginning.

Bike #2

• 1h 16m 15s
• 18.99 miles
• 14.94 Mi/hr

Ride home. Wind was intense. Some gusts slowed me to 10mph and I had to stand once or twice just to keep going. Thankfully, most of my riding was heading East and it was just a crosswind.

I tried not to power through the wind, but find a pace that was somewhat comfortable. I did an OK job at that. At the end, I was spent.