August 15

Swim

1h 00m
2850.00 yards
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WU: 2x( 150 pull for form, 150 swim easy, 100 kick)
MS: 8 x 100 descending times (20”). 50 kick easy. 8 x 100 descending times (30”).
CD: 2x (100 kick easy, 100 pull easy)

Bike

1h 35m
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WU: 10'
MS: 5x5' w/ 90" RI,
#1 End at middle Zone 3
#2 End at upper Zone 3
#3 End at lower Zone 4
#4 End at upper Zone 4
#5 Build to Zone 5a in first 45s and hold.
Repeat w/ 15' of Zone 1-2 riding in between sets.
CD: 5'

2 bottles of H2O and 2 GU's, 80's and humid = realfeel 90's

Man, I have a love/hate for intervals. Hate doing them but love the feeling of accomplishment. Except the fracking HRM started dropping out on the last set. I know I need to think WWSD (what would Salty Do and rip it off but I love my HRM on the bike. Maybe it needs a washing, the battery is brand new.

Swim Later.

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

Calories out: 4776 From lifestyle:3024, From activities:1752
Health data: Hours slept: 8

inspire me (2)

August 14

Run

21m 58s
2.00 miles
10m 59s /Mi

Mid day run again, need to get off my but and get out there earlier. good run though

Calories out: 3424 From lifestyle:3155, From activities:269
Health data: Hours slept: 8

inspire me (0)

August 13

Bike

2h 01m 07s
36.72 miles
18.19 Mi/hr

HOT! HOT! HOT!
Tried to keep my HR below 160, didn't happen was really hot so I'm sure that affected the HR. As soon as I'd get it to drop it would jump back up, but overal a good enjoyable ride and that is what matters in the long run me thinks.

Went through 40 oz of water, need to figure out how to carry more for longer rides, had wanted to do closer to 3 hours but was out of the wet stuff. Also had 2 gu's which was ok 3 might have made more sense with the heat/exertion.

Calories out: 4839 From lifestyle:3057, From activities:1781
Health data: Hours slept: 8