Bike

• 2h 30m
• 45.00 miles
• 18.00 Mi/hr

ride with TT - me and another guy kinda got lost...about 3000 ft of climbing.

Bike

• 1h 00m
• 18.00 miles
• 18.00 Mi/hr

First day out on the open road -love my new bike-it is way faster than my last one! And, all those hill trainer workouts have been paying off -I was flying up the hills! Was actually going quite a bit faster than the average pace, but I had to slow down after a lot of hills to wait for my training partner. Speeds on flats were between 26-30 mph.

Swim

• 35m
• 2200.00 yards
• 01m 35s /100 yards

200 free
200 free/fly by 25
200 free/back by 25
200 free/breast by 25
200 IM (all on 3:10)

200 kick
3x200 free on 2:40 (#1 pull with paddles, #2 pull, #3 swim)
200 -25 scull, 25 kick
200 easy

Run

• 50m
• 6.30 miles
• 07m 56s /Mi

Tempo run - Lakeside route right after I got home from traveling for over 24 hours. Suprised at how fast I went considering.

Swim

• 45m
• 1500.00 yards
• 03m /100 yards

Thank you Kodiak masters for letting me join you :) Everyone was so friendly!

3x50 kick
3x50 pull
100 for time - 1:00
2x(2x100 free hard on 1:45 (hold 0:05), 2x50 kick recovery on 1:15, 2x75 free hard on 1:15 (hold sub :50), 2x25 kick recovery)
100 easy

Bike

• 1h 00m
• 21.00 miles
• 21.00 Mi/hr

At the Kodiak Athletic Club:

Actually did 15 min on stationary bike
15 min or precor
10 min on stationary bike
10 min on precor
10 min on stationary bike

Run

• 45m
• 5.00 miles
• 09m /Mi

first run without much pain in a while. Could have gone longer, but didn't want to push it.
Very hilly in Kodiak.

Swim

• 1h 00m
• 3200.00 yards
• 01m 52s /100 yards

Swam with the Kodiak Masters swim team in Alaska...unfortunately there were only 4 people there (I guess there is Age Group Champs in Anchorage this weekend). Everyone was really friendly and I got some great info on places to check out on the island. Hoping to swim their again on Tuesday AM. Foot still feeling a little sore but it is improving. Was able to kick breaststroke today.

300 warm up
4x150 pull on 2:00
4x25 free hard on :30

IM set:
8x50 on :45 (2 X each stroke -went :30 for first 50 fly!)
4x100 IM on 1:45 (hold 1:17)
2x200 IM on 3:30 (hold sub 2:40)

4x50 free on :45 (hold :32)
2x100 free on 1:30 (hold 1:05)
1x200 free - 2:10

4x75 kick on 1:30
100 easy