Bike

• 1h 12m 54s
• 24.85 miles
• 20.45 Mi/hr

Princeton Sports ride. Basically the Columbia Tri course. I started with C.J. and rode with him for a while and then started to pick off people one at a time (there were a good 150 or so people on the loop today, many getting ready for Iron Girl in a few weeks). No one was strong enough to work very long and while they did okay on the flats and downhills, I was flying by them without working very hard on the uphills. Encouraging ride for me to be that far above everyone in riding fitness even though I feel pretty behind in the big scheme. Thank God for base mileage through the years I guess! ;)

Run

• 1h 03m 04s
• 8.20 miles
• 07m 41s /Mi

Lactic Threshold

2.1 mile warm up easy pace.
4 mile tempo (27:12 - 6:48 pace).
2.1 mile cool down.

Felt kind of nyah on the run. But was able to keep the HR where it should be. The mental part is just not as strong right now. HR was 174 average for the tempo portion.

• Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

Bike

• 29m 13s
• 10.00 miles
• 20.52 Mi/hr

39 x 15 @ 100 cadence spin (level 2). Dropped the resistance setting down from 3 to 2 (hard to medium) to let the legs spin a little easier and not work as hard. Felt nice and easy.

Swim

• 29m 04s
• 1500.00 yards
• 01m 56s /100 yards

Easy ladder:
1 x 500, 400, 300, 200, 100

Actually felt okay in the pool, not too tired. But legs are definitely cooked from the last two weeks!

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

Run

• 1h 44m 10s
• 12.00 miles
• 08m 40s /Mi

Medium-long.

Out and back accross I-95 towards Laurel. Tried to go nice and easy, but was still totally blown by about the 9 mile mark. Stopped at 11, walked for a bit, ran another 1/2 mile or so, walked for a bit, ran the rest home. Total distance was 13, but only ran 12 of that.

I'm fucking tired .......

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 1 Hours slept: 8.5 Overall Workout: 1

Bike

• 2h 33m 46s
• 51.50 miles
• 20.10 Mi/hr

Long ride pace out and back along Rt. 175 to Rt. 3. Tried to spin easy, but it was a slight headwind on the way back so had to work harder.

Run

• 27m 33s
• 3.40 miles
• 08m 06s /Mi

Recovery Brick

Two of the shorter loops around the hood. Felt pretty good actually.

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

Bike

• 31m 30s
• 10.00 miles
• 19.05 Mi/hr

39 x 16 @ 100 cadence on the trainer. Easy spin watching the Tour.

Swim

• 35m 31s
• 1900.00 yards
• 01m 52s /100 yards

Anaerobic Endurance # 7

w/u - 200 sw, 100 drill, 400 pull

Main Set:
2 x (4 x 100) - 2:30 swim interval
- 1st - 75 moderate, 25 fast
- 2nd - 50 mod., 50 fast
- 3rd - 25 mod., 75 fast
- 4th - 100 fast
300 pull

c/d - 100 easy

Workout calls for 4 x the set, not 2 x .... screw that!! The arms were tired enough as it was! ;-P

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

Bike

• 1h 25m 42s
• 28.00 miles
• 19.60 Mi/hr

Loop through Columbia and Clarksville. Kept it easy for most of it, then pushed towards the end.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 6.5 Overall Workout: 3

Bike

• 31m 28s
• 10.00 miles
• 19.07 Mi/hr

39 x 16 @ 100 cadence on the trainer. Nice easy spin to loosen the legs up. Felt okay.

Run

• 34m 15s
• 4.00 miles
• 08m 33s /Mi

Recovery

Ran around the Inner Harbor at lunch. Distance is a guesstimate. Ran out 17 minutes, turned around and came back. Could be more than 4 but that's fine ..... It was frickin' humid out there!!

Swim

• 58m 13s
• 3000.00 yards
• 01m 56s /100 yards

Endurance # 2

w/u - 6 x 75 (:20 rest)

Main Set:
2 x 200 (:20 rest)
1 x 100 moderate (:20 rest)
2 x 300 (:30 rest)
1 x 100 moderate
2 x 400 (:40 rest)
1 x 100 moderate

c/d - 6 x 75 (50 free, 25 breast, :20 rest)

Arms started getting tired by the time I got to the 400's. 2 days of 3,000+ is the most I've done yet .....

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3