Bike

• 1h 49m
• 31.36 miles
• 17.26 Mi/hr

wow! not enough fluids. almost no nutrition. i underestimated the toll that the sun would take on me. i also didn't plan on the headwinds i encountered. this ride was loaded with long inclines. i was so freakin' thirsty when i got back, it was unbelievable.

Run

• 29m
• 3.40 miles
• 08m 31s /Mi

slow. but that's okay. i was pretty whipped from the ride portion. i spent 2:15 in transition getting some gatorade instead of water into my little bottle. that little bottle was not enough, it turns out.

Bike

• 1h 22m 30s
• 24.60 miles
• 17.89 Mi/hr

Was just riding along by myself on some very flat stretches when i saw a guy i recognized from the group rides at the Hub. i stopped to chat since it looked like he was waiting for somebody anyway. well, his 2 buddies never showed up so i did a ride with him called the "Marshall Loop." Marshall, it turns out, is an extremely long steep hill. So is Ballas. We did them both on this 13 mile ride. overall, i covered some good distance, and never felt stressed. beautiful morning for a ride.

Swim

• 1h 00m
• 1737.36 meters
• 03m 27s /100 meters

In general, this was a BLAH swim. my breathing was downright awful. it's not breathing at all, it's holding my breath and then GOING THRU THE MOTIONS OF BREATHING. I'm pretty upset with that. I turn my head, open my mouth, but nothing happens. my heart was about to burst out of my chest during the workout, and i got home in a bad mood, very frustrated because it was raining, and i didn't ride. but then it stopped raining, and i ended going to the pool for a crappy swim. grrr.
W/U -200
swim golf x 4 @ 80,76,77,78
2 x 100 @ 1:36, 1:39
2 x 200 @ 3:28, 3:27
5 x 100 @ 1:34, 1:39, 1:38, 1:38, 1:37
4 x 50 @ 48s, 43s, 47s, 45s
cool down 200 @ 3:46

Run

• 38m
• 4.50 miles
• 08m 26s /Mi

nice and easy. very low HR. 129 going out. 135 coming back.
doesn't seem to hurt the foot much, but i'll still do my best to avoid running on consecutive days. mileage will remain low until after rec-plex

Bike

• 28m
• 8.00 miles
• 17.14 Mi/hr

easy 30 min spin this morning. kept a high cadence and just did two loops.

Bike

• 30m
• 8.80 miles
• 17.60 Mi/hr

First part of the morning:
quick BIIKE around the neighborhood. i didn't have much punch in my legs at all. they're tired, no doubt from saturday. so i thought it would be a good opportunity to brick.

Run

• 19m 58s
• 2.82 miles
• 07m 04s /Mi

T2- 1:36 to put my bike away, ditch the helmet and the gloves, pull on some shorts over the bike shorts, and switch shoes (no socks for this workout!).

BRICK ALERT!

RUN
Part of T2 required me to go inside the house really quick and ask the wife if I had time to run before heading to Innsbrook for the day. YES! but it had to be quick. So I did an "out and back" to a point which I knew was almost 1.5mi out. it was HOT at this point, even if it was only 10:00AM.

Swim

• 25m
• 914.40 meters
• 02m 44s /100 meters

Out at the lake:
Did my first ever open water SWIM at the lake. I was pretty nervous, and had some butterfly's in my stomach. it's freaky not being able to see anything but green a few inches in front of my face. Once I got over it, I swam a while, practicing sighting, and checking out my natural habit of swimming off course to the right. i learned to lift my head more frequently to check that i'm on target. it seems awkward and difficult to do that, cuz it makes my legs sink, but it's worth it i think, to avoid swimming extra distance due to poor navigational skills. and chicks dig guys with skills.