Bike

• 44m 06s
• 15.00 miles
• 20.41 Mi/hr

Trainer ride. 39 x 15 @ 100 cadence on the tri bike. Tweaked my position to get me down more by changing out the spacers on the pads and switched over the spacer on the headset. Then raised the seat a hair. Going to take some adaptation. But my next tri isn't until September so I've got plenty of time. Position feels decent, need a camera shot to be sure.

Run

• 1h 11m 22s
• 9.00 miles
• 07m 55s /Mi

General Aerobic

Out and back along Rt. 216. Usual route. Felt pretty tired. Could either be because of increasing my workouts and volume or because of the 3 Guinness and 3 watermelon martinis I had yesterday along with all the food .......

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

Run

• 26m 07s
• 3.00 miles
• 08m 42s /Mi

Recovery

Easy loop around the neighborhood with the dog. First time I've run with her in a while. No HRM.

Swim

• 27m 31s
• 1500.00 yards
• 01m 49s /100 yards

1 x 100, 200, 300, 400
10 x 50 on 1:00

The 50's were hard ..... because I am not used to going on that short of an interval. Also had to be a short swim because I brought the oldest to the pool and he was bored.

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

Bike

• 1h 25m 22s
• 29.00 miles
• 20.38 Mi/hr

Loop through Laurel and Columbia (usual loop that I do). Crazy windy and overcast!

Got a frickin' snake bite pinch flat about 8 miles into the ride when I turned on Rt. 1 ..... took my time changing it. No HRM on this ride.

Run

• 50m 04s
• 6.80 miles
• 07m 21s /Mi

General Aerobic + Speed

4 of the regular loops around the neighborhood with 10 x 100 strides mixed in. Felt a bit tired on the later loops, but still kept it together.

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

Swim

• 44m 09s
• 2500.00 yards
• 01m 46s /100 yards

10 x 100 on 2:15
20 x 50 with :15 rest
20 x 25 with :10 rest - odds easy, evens hard

Good solid workout, faster because of the shorter rest periods and shorter distances. Time is actual swim time only (as usual).

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Run

• 34m 08s
• 3.10 miles
• 11m /Mi

Tinina Q. Cade Foundation 5k race as pacer for my oldest son, Brendan doing his first 5k. He did great running the whole thing other than a brief walk at the water stop to drink. Made his pop proud when he surged for the finish line as I peeled off (I didn't officially enter the race, only put him in so didn't want to cross the line).

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Bike

• 2h 31m 28s
• 51.00 miles
• 20.20 Mi/hr

Out to Rt. 3 along 175 and back (the Ft. Meade route). Really started to feel tired about the 35 mile mark. Guess only riding one day a week doesn't really increase cycling fitness, huh? ;-P

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 9 Overall Workout: 3

Swim

• 56m 01s
• 3000.00 yards
• 01m 52s /100 yards

1 x 500 moderate
5 x 100 harder on 2:15
1 x 400 moderate
4 x 100 harder on 2:15
1 x 300 moderate
3 x 100 harder on 2:15
1 x 200 moderate
2 x 100 harder on 2:15
1 x 100 moderate
1 x 100 hard

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