Run

• 45m
• 5.39 miles
• 08m 21s /Mi

Easy 5 miler, Zone 2, don't push it, big run tomorrow.

• Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 2 RHR: 59 Hours slept: 7 Overall Workout: 3

Sport

• Golf
• 4h 00m

• Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 2 RHR: 57 Hours slept: 7

Run

• 1h 30m
• 10.22 miles
• 08m 48s /Mi

Out from Quail Lodge, into Carmel, up huge hill and back. Great little run.

10 mile run.
7 miles of easy Zone 2 effort. The last 3 miles are at Zone 3. Run smooth and strong. Think FORM!

Sport

• Golf
• 4h 00m

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 5 Overall Workout: 5

Run

• 1h 06m 16s
• 8.38 miles
• 07m 54s /Mi

Nice run in Carmel out to MS track for main set & back.

15' wu, stretch for 5', then run 4x20" pick-ups.
Main set is:
8x30" with 30" recovery. Run an easy 10' in between, then repeat 8x30" with 30" recovery. Run easy for remained of the run. Focus on leaning forward, keeping hands above waist, rolling off your big toe when you push off.

EAT CLEAN TODAY! No sugary sweets, no alcohol, no deserts. CLEAN.

Sport

• Golf
• 4h 00m

• Health data: Sleep: 2 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Bike

• 2h 00m
• 35.80 miles
• 17.90 Mi/hr

15' wu. 5x1' at 100 rpms, 1' easy in between. Then main set of:
6x30" very hard, with 30" recovery. Very hard being 9/10 on the RPE scale. Do not worry about HR. 10' easy spinning, then repeat 6x30" on 30" rest. The remainder of the ride is easy Zone 2, aero position, smooth pedaling technique.

2 laps Cherry Creek Res + neighborhood (to DCC & back).

Swim

• 1h 00m
• 2800.00 meters
• 02m 08s /100 meters

Laps at the Denver Country Club. Felt good. Particularly enjoyed the DRILL IT part....

400 wu.
8x50 fast on 10" rest.
6x200 with paddles only, no buoy. Rest is 30".
100 swim easy.
8x75 as 25 easy, 25 moderate, 25 DRILL IT! - rest is 15".
Easy cool down.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 62 Hours slept: 6 Overall Workout: 5

Bike

• 1h 30m
• 28.33 miles
• 18.89 Mi/hr

One lap Cherry Creek Res & back, with bonus work through neighborhood. Ticked this off at a good pace, even though it felt smooth and easy.

Swim

• 45m
• 2250.00 meters
• 02m /100 meters

Nice continuous laps.

Strength

• 45m

Mostly upper body and core. Something's wrong with left shoulder (injury from bike crash years ago). Full range of motion and no pain, but weakened for some reason or other. May need to look into this.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 2 RHR: 65 Hours slept: 8.5 Overall Workout: 5

Bike

• 45m 06s
• 17.00 miles
• 22.62 Mi/hr

This turned out to be a good bike ride. Pleased to be just under 23mph. I don't think that I had much more in the tank for this ride today. I really think that I passed far more people than passed me, which is fairly unusual for the bike. I think I'll keep this one.

Run

• 22m 21s
• 3.10 miles
• 07m 12s /Mi

This was an easy pace for me, but for some reason I just didn't feel comfortable taking it up a notch. I was passed in the final stretch by a guy in my age group, which kicked in my nasty after-burners, and I must have put the last 100 yards down at around a 5:20 pace to re-pass the guy and stay ahead of others.

Nice to see Scott Binder & John Eliot ahead of me on the run, and ultimately get passed by Frank (who started five minutes later). Lots of D3 jerseys out there, although I may have been the only one in the one-piece pecker unit.

Swim

• 15m 10s
• 804.67 meters
• 01m 53s /100 meters

Started in "row" three, a little to the right. Got the tar pounded out of me, and just wasn't feeling this swim. Stopped breathing on alternating sides immediately, and only breathed to the left. Fell into the groove of the swim after about 6 minutes. Thought that I took a pretty direct line, but the time was pretty average for me, I think.

• Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 4 Overall Workout: 5