• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

Bike

• 5h 10m 16s
• 100.00 miles
• 19.34 Mi/hr

Solo century

Big loop through Howard and Anne Arundel Counties. Started with the goal of just getting in a century and trying to stay with a 19 average or so. Really started to tire at the 65-ish mark, really started to drag hard with about 10 to go.

Start of the ride the temps were in the 60's, but it definitely in the 80's now. Wind really picked up on the return leg which didn't help.

Drank 10 - 1/2 large bottles of either Gu2O or Gatorade I picked up at stores, 6 Gu's, 1 Clif Bar and half of a Power Bar C2 I got from Eagleman last week - tasted like butt as most Power Bars do ......

Ouch, this one hurt a bit, but I did get it done.

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

Swim

• 51m 54s
• 2800.00 yards
• 01m 51s /100 yards

Endurance #5:

w/u - 2 x 200, 4 x 25 distance per stroke (:15 rest)

Main set A:
2 x 300 mod (:15 rest)
4 x 50 w/ 25 drill, 25 build w/ :15 rest (catch up, right arm, left arm, dps)
2 x 250 mod (:15 rest)
4 x 50 w/ 25 drill, 25 build on :15 rest (same drills as before)
2 x 200 at T-Pace (:15 rest)
200 kick - 25 normal, 25 on back

c/d - 200 alternating free/breast on 25's

First real swim workout in months. Surprised I could hold on for the whole thing!! Now if I could just do that 3 times a week I might actually be able to survive LP okay ....

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

Run

• 45m 48s
• 6.20 miles
• 07m 23s /Mi

General Aerobic

Out and back to first circle at 29 along 216. Usual route lately. Felt okay, kept it nice and even with low to moderate effort.

Thank gawd the kids are out of school after today. My mornings will become a little less time crunched now!

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

Bike

• 1h 26m 01s
• 29.00 miles
• 20.22 Mi/hr

Typical loop through Columbia and Laurel on 175, Rt. 1 and 216. Felt surprisingly good and legs were not too cooked. Good ride and good to get out there. Needed it ...

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

Run

• 40m 36s
• 5.10 miles
• 07m 57s /Mi

Recovery

3 of the shorter loops around the hood. Nice and easy enjoying the morning. Surprisingly not sore or fatigued that much (well, not surprising since I didn't punish my legs on the run portion of the race).

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

• Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 7.5