Run

• 35m 15s
• 4.50 miles
• -----

Intervals
1 mile WU
2 X 1.5 mile in Z4 with 3 minutes between
1/2 mile warm down

Swim

• 18m 52s
• 1000.00 yards
• -----

Just a little dip in the pool. Mimi would call it a waste of time it's so short, but I just can't bring myself to do much more with no tri's in the near future. I'm surprised I did even this much. Not very AQUAmotivated.

Run

• 1h 02m 16s
• 8.00 miles
• 07m 46s /Mi

Started out at a 8mm, then slowly bumped it to a 7:35, which I'm declaring to be my LSD pace in light of my goal pace for Thanksgiving Day Race. I want to freaking blown that sucker away this year. AWAY!

Sport #1

• Core Training
• 07m

P90X Chest and Back: Trained Katie today, and since I did this workout yesterday, I just did this one half way, more for demo purposes. Just claiming 20 minutes of this for myself.

Core: 10 X each Around the Worlds: Did this with Katie.

Sport #2

• P90X
• 20m

P90X Chest and Back: Trained Katie today, and since I did this workout yesterday, I just did this one half way, more for demo purposes. Just claiming 20 minutes of this for myself.

Core: 10 X each Around the Worlds: Did this with Katie.

Run

• 38m 06s
• 4.50 miles
• -----

Speed workout
1 mile warm up
5 X 1/2 mile at 6:00 PACE plus incline to obtain ZONE 5.
2 minute recover between
1/2 mile WD

LOVE ME SOME SPEED

Sport

• P90X
• 40m

P90X: Chest and Back. Low body fat and lifting heavy makes for a neato look!

Bike

• 1h 55m
• 31.10 miles
• 16.23 Mi/hr

Nice ride down Decoursey with Mary. First time we've rode together in a long time. I miss those rides. More to come!

Run

• 1h 41m 58s
• 12.00 miles
• 08m 30s /Mi

Good run. Still can tell my legs aren't recovered 100%, but anything less wouldn't have been acceptable.

Bike

• 1h 25m 20s
• 23.68 miles
• 16.65 Mi/hr

Nice ride with 2 good hills thrown in. Rather be riding with someone than by myself though.

Run

• 24m 36s
• 3.00 miles
• 08m 11s /Mi

Uhhhhh,not so good. I don't think I'm near "recovered" as I previously thought or felt. My legs felt toasted and my quads were dead. I need to do a bit more healing from the inside I suppose.