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

Bike

• 5h 22m 31s
• 103.00 miles
• 19.16 Mi/hr

Same route as last week until the last 25 miles, and then I went East and down Rt. 1 through Laurel picking up where I normally ride some of my loops to tack on a few extra miles.

Fairly uneventful. Actually went by pretty quickly and was surprised about how well I felt towards the end. Didn't push the pace and stayed well within myself.

9-1/2 bottles, stopped twice to fill up. 6 Gu's, one banana and one pack of 330 calorie Tastycake Butterscotch Krimpets. [Homer voice]Mmmmmmmmm, butterscotch krimpets ...... aghghghghgh .......[/Homer voice].

Pretty sure this is the longest overall time I've ever ridden in all my riding career.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 4

Swim

• 39m 38s
• 2100.00 yards
• 01m 53s /100 yards

Easy Ladder

1 x 100, 200, 300, 400, 500
1 x 100, 200, 300

I'm frickin' tired ..... didn't feel like doing the last two in the second ladder even though I had time to.

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

Run

• 59m 16s
• 8.20 miles
• 07m 13s /Mi

General Aerobic

Out and back on 216 to Crest Rd. sign. Moderate effort. Didn't feel that great, but didn't fall off as the miles wore on. Slowest mile was a 7:21, fastest was a 6:57. Considering the rolling nature of the route, that is pretty even effort throughout.

Bike

• 2h 25m 01s
• 46.00 miles
• 19.03 Mi/hr

Hilly + Windy + Hot + Humid + Tired = slow azz Rick .....

Brutal ride. Wind was really strong. Course was constant up and down with the majority of that either into the wind or with funky cross winds. It was about 90 out and humid. And my legs are pretty cooked from the last few weeks.

But it is what I need to be doing and in all it was a solid ride.

And it has taken me 6 months but I FINALLY have more cycling mileage than running mileage ...... pretty pathetic, huh?

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

Swim

• 57m 21s
• 3000.00 yards
• 01m 54s /100 yards

Continuous LSS (long slow swim).

Took a very quick break each 500 to take a drink and adjust goggles, then right back into it.

I was tired at the beginning, but was not going for any land speed records and just focused on easy effort and attempting to have good stroke mechanics. The good thing is that each 1,000 yards got slightly faster. 19:14 for first one, 19:12 for second, and 18:55 for last one.

Longest continuous swim I've done since IMFL.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 6 Overall Workout: 3

Run

• 1h 35m 09s
• 12.20 miles
• 07m 48s /Mi

Medium-long

Out and back to Laurel side of 95 on 216. Tried to keep the effort even and relaxed, but coming back it of course started to get windy and it is in your face. So worked harder the last 4 miles or so.

I've definitely lost some of my running by being slack in the last few months. My pace even for steady runs just isn't there right now.

I passed a younger woman on 216 coming down past Crest Rd. Wonder if that was vball03UMD .... It sounds like it may have been!

Bike

• 1h 35m 04s
• 32.00 miles
• 20.20 Mi/hr

Princeton Sports ride

8.2 miles there. Ride with the front group (fell off a bit at the end because I really wasn't up for hammering today). 10 mile ride home at moderate effort. Okay ride, but legs are a little tired ....

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

Swim

• 55m 42s
• 3150.00 yards
• 01m 46s /100 yards

Endurance # 18:

w/u - 200 easy, 8 x 50 with paddles and buoy (25 catch up, 25 build - :10 rest)

Main set A:
6 x 75 moderate (:15 rest)
4 x 50 (:15 rest)
4 x 100 (:20 rest)
200 kick
4 x 200 (:30 rest)
2:00 bonus rest
12 x 25 hard (:40 swim interval)

c/d - 200 (alternate 50's with free and breast)

Not a bad swim. 200's were done at a fairly decent and consistent pace. Helped by the fact that I was splitting the lane then with a fast young asian kid who made me keep my focus so as to not be embarassed too badly!

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