Bike

• 1h 25m 16s
• 23.24 miles
• 16.48 Mi/hr

Great HILLY ride with Kurt. Nice to have a new riding buddy.

Strength

• 04m

Tabata squats

Run

• 51m
• 6.00 miles
• -----

6 mile run (include 10 x 2:00 hard/1:00 easy)

Started each of the intervals at 6 minute mile and 1/5 % incline to get me into my LT. YIKES!

Bike

• 1h 09m 52s
• 20.00 miles
• 17.17 Mi/hr

Easy ride.

Swim

• 46m 31s
• 2200.00 yards
• -----

4 x 100 (swim, kick, pull, swim)
200, 100, 4 x 50 all pull on base
3 x 100 easy on base +5 seconds
3 x 100 fast on base +5 seconds
1:00 break
2 x 100 easy on base +5 seconds
2 x 100 fast on base +5 seconds
1:00 break
1 x 100 easy on base +5 seconds
1 x 100 fast on base +5 seconds

100 easy cool down

Felt pretty good.

Bike

• 1h 35m 37s
• 30.09 miles
• 18.88 Mi/hr

Decoursey, out and back.

Run

• 1h 36m 42s
• 12.00 miles
• 08m 03s /Mi

A WOW run. Started off a bit slow, but negative split nearly every mile to end up in the 7:55 range by the end. Sweeeeeeeeet. Legs never felt tired.....I needed that.

Bike

• 3h 06m 07s
• 50.50 miles
• 16.28 Mi/hr

Took off from home. Road to Conor's Baseball game. Stayed for an hour and 15 minutes. Continued ride. Supposed to be 60 miles, but some things are more important. Did a quick tabata when I got home to help make up the diff.

Strength

• 04m

Tabatas

Swim

• 51m 12s
• 2300.00 yards
• -----

4 x 100 (swim, kick, pull, swim)
4 x 150 pull (30 sec rest between each one)
300 steady, 1:00 rest
2 x 150 on base (second one faster then first one)
2:00 break
200 steady, 1:00 rest
2 x 100 hard on base
1:00 break
100 easy, 30 seconds rest
2 x 50 sprint on base

100 easy cool down

A bit slower than earlier in the week. I was working on getting my stroke a bit more efficient, so was not pushing so hard (pulling actually). I gotta get the "muscle memory" built in, which is using my muscles just slightly differently, which is a bit more tiring, which is bit more frustrating. yadda, yadda, yadda

Run

• 32m 45s
• 4.00 miles
• 08m 11s /Mi

Ran after swim, on tready at gym. Started off pretty slow pace and kept bumping it up every 1/10 until I was at my marathon pace for the last mile or so.

Run

• 34m 25s
• 4.00 miles
• 08m 36s /Mi

Short and easy...all systems GO for running...little scrape yesterday didn't mess up legs...just finger(s). ouch

Sport

• Core Training
• 08m

30 X each around world.