Run

• 1h 35m 09s
• 7.13 miles
• 13m 21s /Mi

Longest training run so far. My longer runs tend to have horrible paces but the shorter ones tend to get faster without much speedwork, so hopefully his keeps happening.

Swim

• 52m 24s
• 1500.00 meters
• 03m 29s /100 meters

Within an hour of finishing the run, still a bit wiped out from it.

Sport

• Yoga
• 1h 00m 10s

Bike

• 1h 01m 06s
• 11.62 miles
• 11.41 Mi/hr

Interval trainer ride. Was unable to get out of zone 2, one minute in zone 3, was supposed to be in zone 4 for intervals.

Swim

• 57m 01s
• 1850.00 meters
• 03m 04s /100 meters

Swim group.

Strength

• 51m

Run

• 1h 21m 27s
• 6.01 miles
• 13m 33s /Mi

O ... M.... _ ... _...

The AMT Elliptical is no joke. Since it hurt jogging from the car to the front door of LVAC I decided to skip the track entirely and just go straight to the AMT. Running seems like a piece of cake compared to this!! 90% of the time I was hitting the red/full strides, and the other 10% I was on the yellow, I stayed away from the green/stepper zone.

Once I got to 20 mins I did try to mimic 5X3-2 easy/hard, but just being in that machine that long was hard enough. I lapped the miles 13:39, 13:08, 13:36, 13:40, 13:35, 13:39, so I held it pretty constant for not having access to pace. The watch/machine-distance combo works pretty well (which could explain the 13:08, that included the first fast/freshest interval).

Had to add more time at 4.15 miles, there should be an infinite mode instead of one hour max.

Interesting that my average heart rate was just one beat away from yesterday's 11:xx 4-miler. You would think longer distance, lower average heart rate, so I think I worked out harder today. Definitely works you out. And I felt NOTHING in the knee, did not hurt once.

And this was my first time using the AMT. I mean I've gotten on before for 10-20 minutes easy, but this was first real workout on one.

Interesting that my average heart rate was just one beat away from yesterday's 11:xx 4-miler. You would think longer distance, lower average heart rate, so I think I worked out harder today. Definitely works you out. And I felt NOTHING in the knee, did not hurt once.

And this was my first time using the AMT. I mean I've gotten on before for 10-20 minutes easy, but this was first real workout on one.

Swim

• 1h 05m 13s
• 1800.00 meters
• 03m 37s /100 meters

Pace not accurade, swim group with a lot of pausing.

4:58.9 for 200m! My first sub-5 200! Then 200 at 5:09.6. Warmups are around 2:20ish and today I actually did take it easy in the warmup. Hitting 55 per 50m with fins, fastest yet.

And still 3:00/100 at the lake :)

Run

• 49m 12s
• 4.15 miles
• 11m 51s /Mi

I'm really disappointed with the 11:51 splits, I didn't look at the time the whole way through and I thought I was doing better. Temperature was about 82. Better than 13.XX I guess.

I fell on the last lap at the park. Just... tripped. No blood but got two nice bumps in my knees that I don't think belong there. Also hit my right elbow. I'm laying there looking at my glasses a few feet in front of me, thinking, the time, get up Debbie! so I did. Put the glasses and hat back on, checked the Garmin to make sure it wasn't paused, then off I went.

I'm experimenting with fuel sources. Up to now I've ONLY eaten high-carb foods before non-weights working out (usually an apple or oatmeal). This time I had a low-carb protein shake. I don't know if the "slow" run was the distance or the heat (to which I'll acclimate eventually) or the protein only. This is only my second time running in heat (well at least it wasn't 92 and so it wasn't as affected).

For my seven miler I'm eating a small frozen pizza. I want to experiment at least once. I hear all these reports of people PRing after eating pizza but I don't want to risk a race. It's 350 calories for the whole mini-pizza, so we'll see how it goes. It has a right amount of fat/protein/carbs.

Strength

• 1h 00m

Bike

• 1h 00m 13s
• 10.57 miles
• 10.53 Mi/hr

Today's scheduled called for "an easy hour on the trainer." This week is light on bike, the other ride is an hour of intervals on the trainer. I think it is because of the 17 miles I'm about to run this week and 19.8 the next :) First scheduled SEVEN mile run, whoohoo!!

Strength

• 1h 01m