Swim

• 29m 30s
• 1640.30 yards
• 01m 48s /100 yards

St. A's swim. I'm not too upset about this swim...since I really haven't trained much. I felt really strong and fast thru the whole first 1000m. After that the waves got strong. They bounce off the wall and smack you back a half meter for every two meters you swim. So it took a little longer than I wanted. But overall, I was comfortable and never got tired or hot. I didn't use a wetsuit today. Good choice methinks.

Bike

• 1h 07m 37s
• 24.80 miles
• 22.01 Mi/hr

St. A's bike. AWESOME bike split today. I am pretty sure this is a PR for me...and I have only my bike to thank for this. I've hardly trained on the bike at all, save for a few short rides and some spin workouts at the gym. My Speed Concept is effing awesome! I never thought I'd have the energy to make 22mph average. No wind today. I'm sure that helped. But damn, the bike was like a dream to ride. I love it.

Run

• 42m 49s
• 6.20 miles
• 06m 53s /Mi

St. A's run. KICK ASS run split!! I am more than thrilled with this result. It's definitely not a run PR, but I did NOT expect to run under 7 minute pace today. Not at all! I just felt so awesome for the entire run, save for the last mile when I got a bit tired. But other than that I felt like a rocket!! I passed a huge amount of people on this run. I've gotten used to being a bit slower than I like to be...but I'm BACK!!

Total time today was 2:24:06...more than FIVE MINUTES better than my fastest St. A's (complete with no swim mods) to date!!

SUPER THRILLED WITH TODAY'S RACE!!!

• Calories out: 4574 From lifestyle:2538, From activities:2036
• Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 6.5 Overall Workout: 5

Swim

• 09m 55s
• 457.25 yards
• 02m 10s /100 yards

Little easy swim on the course at St. A's. Very short, very easy.

Bike

• 09m 32s
• 1.97 miles
• 12.37 Mi/hr

Little test ride on the bike to see if my adjustments worked. Very comfortable. Bike feels good.

Run

• 01m 49s
• 0.23 miles
• 07m 59s /Mi

Short little jog back to the expo from transition.

• Calories out: 2793 From lifestyle:2613, From activities:181
• Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 8

• Calories out: 2630 From lifestyle:2630, From activities:0
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8

Sport

• Crossfit
• 13m 14s

Today's WOD is one I created before Terri passed away, but it's one I named after her. It's intense, but it's not too long. It's a fun WOD though.

2 rounds of:
10 thrusters
9 pullups
8 DB jabs
7 knees to chest
6 plyo pushups
5 floor wipers
4 plyo squats
3 KB swings
2 hang squat cleans
1 overhead squats
50 jumpropes
1 thruster
2 pullups
3 jabs
4 knees to elbows
5 plyo pushups
6 floor wipers
7 plyo squats
8 KB swings
9 hang squat cleans
10 overhead squats

Rest 1 minute between rounds.

• Calories out: 2725 From lifestyle:2619, From activities:106
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 8

Bike

• 1h 13m
• 23.12 miles
• 19.00 Mi/hr

Good spin on the spin bike at the gym tonight. Another lake on the floor after I was done.

I did a lot of intervals and some good hill climbs. Some of the jumps I did were really fast too, so my legs were BURNING! I love it.

• Calories out: 3459 From lifestyle:2571, From activities:889
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run #1

• 1h 56m 58s
• 15.00 miles
• 07m 48s /Mi

Long run on Bayshore. GLORIOUS day to run!! 68 degrees, slight wind (to start...got windy later), no humidity! So dry in fact that my shorts were white with salt when I was done. My splits started out slow and got faster and faster as I went!

I ran while dolphins were frolicking in the water beside me and stingrays flopped their wings up on the wall. So cute.

Later in the run, it became harder to keep the pace, the wind was VERY strong as noon came.

Miles 11, 12, and 13 were all below 730 pace...but then the wind shot me back to 747 pace for the last two miles. But that pace ended up being my average so I was pretty happy with the result.

Run #2

• 36m 40s
• 5.00 miles
• 07m 19s /Mi

Four Green Fields run club. My goal was to run another 5 miles on tired legs and still beat my pace from the morning. SUCCESS!!

My last mile was even approaching a flat 7. I couldn't get it there cuz my legs were shot, but it was close.

Splits:
742, 719, 716, 711, 703

My entire body hurts now. I'm STILL sore from Sunday's CrossBoot WOD, so running 20 miles today was almost impossible in my head until it actually happened.

I'm gonna sleep REALLY well tonight.

• Calories out: 4628 From lifestyle:2505, From activities:2123
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run

• 20m 40s
• 2.29 miles
• 09m 02s /Mi

CrossFit with Betsy...warmup and cooldown runs.

Warmup 1 mile, cooldown 1.29 miles. Nice and easy.

Sport

• Crossfit
• 58m

The Q and Betsy workout hour is BACK!! Today was our first workout together in a long time. So being crazy CrossFitters that we are, we made up our own WOD with a little bit of running at the beginning and end.

WU:
Run

WOD:
1. 50 squats

2. 5 minute AMRAP of in-and-outs (235)

3. 5 minute AMRAP of KB swings (129)

4. 21-15-9 reps of:
Pushups
Handstand pushups (pike press)

CD:
Run

This whole thing took us less than an hour, but the last part was really hard so the pike presses really made the day worthwhile! Fun workout!!

• Calories out: 3268 From lifestyle:2566, From activities:702
• Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4