Run

• 1h 00m
• 7.70 miles
• 07m 47s /Mi

Captains log...Somewhere in Wilmington, DE.

Interval mash on the treadmill. I'll have to backfill my HR but it was kinda high because it was so darned hot in the little hotel workout room. I didn't think there was anything worse than a treadmill workout until I got on this new treadmill where you can watch your progress around a virtual track (for almost 8 miles! Sheesh). And yes that time is right. Got some work finished and got a last minute request to meet for breakfast the next morning so I had to push my rest day back another day to Wednesday to work for my travel schedule. Thank goodness the Olympics are on.

Swim

• 40m
• 1645.92 meters
• 02m 25s /100 meters

All guesstimating. Forgot my watch. Had to hurry this one so I could get home to get to the airport.

Bike

• 1h 24m 30s
• 25.00 miles
• 17.75 Mi/hr

15' Zone 1
3x(1'HC spin + 1' EZ spin)
5' Zone 2
55' as hard as I could

Pacing fell off at the end with all the stops as I made it back into the OP.

Run

• 19m 19s
• 2.72 miles
• 07m 06s /Mi

1.2 Miles Hard
11' CD

Run

• 1h 10m
• 9.32 miles
• 07m 30s /Mi

WO: 115' @ 7:26-7:56

Nice and EZ. Felt sluggish for most of this. The last two or three miles I was able to shake that loose. Nice morning to get out before my nieces wake up and raise the roof.

Swim

• 42m 55s
• 2000.00 meters
• 02m 09s /100 meters

Schwimmy in the outdoor pool so it was real meters

200 EZ
100 BR
300 (100 one arm, 100 two stroke, 100 catch-up)
200 Closed fist + PB
4x300 Hard Paced (6:13,6:04,5:36,6:06)
(That third interval was with a PB. I just wanted to see if my form was good just how smooth I could go and what the difference was)

Bike

• 1h 26m 30s
• 25.60 miles
• 17.76 Mi/hr

Some Zone 4 intervals in the mashing this morning. I didn't hit these as well as the weekend since I was dealing with more traffic and having to stop more at intersections. Oh and there was this train thingy near the end.

Run

• 32m
• 4.40 miles
• 07m 16s /Mi

10'@7:26-7:56
6' Build to 6:30
4x(30" stride + 1' walk)
10'@7:26-7:56

Yup. Gotta say the 6' build felt great. I may have been a little fast at the end (flirting with sub six pace) but who cares - if the nitro is there, flip the switch.