Run

• 49m 21s
• 6.00 miles
• 08m 13s /Mi

Recovery

Two easy loops around the neighborhood. Thought and felt like I was going faster than this and actually felt good through most of the run. But after seeing my pace at the end of the first loop I was a little put off .....

• Health data: Sleep: 3 Stress: 1 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 2

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7

Run

• 1h 19m 31s
• 10.20 miles
• 07m 48s /Mi

General Aerobic

Out and back to I-95 along 216. Definitely getting warm today, I was sweating like a pig on the way back. I did bring along my Gu hand bottle thingy (Nathan's design) which is a 16 oz. bottle and brought one Gu as well that I took at the midway point. I've definitely lost some running fitness .....

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 2

Bike

• 2h 24m 22s
• 47.00 miles
• 19.53 Mi/hr

Big loop through Howard and Montgomery Counties. Tried a completely new route/direction that turned into a big loop and hooked back up with some of my normal roads. Nice to add another course to my list. And I can easily modify this one to make it a long route without having to double back and see the same roads. This is the kind of ride I like.

But it is VERY rolling ..... you are almost never on a flat. Always up and down so it makes for a tough ride and harder to get into a rhythm. Ideal for LP training for next year. ;)

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5 Overall Workout: 3

Swim

• 37m 34s
• 2000.00 yards
• 01m 52s /100 yards

w/u - 200 sw, 100k, 200 pull

Main set:
10 x 50 with :10 rest - one easy, one hard, repeat
10 x 50 with :10 rest - two easy, two hard, repeat
20 x 25 with :10 rest - one easy, one hard, repeat

• Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 3

Run

• 59m 46s
• 8.20 miles
• 07m 17s /Mi

General Aerobic

Out and back along Rt. 216 from the neighborhood. Perfect sort of run. Good pace (first time in a while outside of racing), temps in the 60's and sun rising.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 4

Swim

• 28m 34s
• 1500.00 yards
• 01m 54s /100 yards

Yup, back in the pool again .... didn't get there until late because of getting out of bed later.

1 x 100, 200, 300, 400
5 x 100 on 2:15

Okay swim. Felt comfortable in the water, so it is really an open water issue. Need to find a place somewhat locally I can swim early in the morning in the open water each week before work. Gonna be tricky to find ....

• Health data: Sleep: 3 Stress: 1 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3