Swim

• 1h 30m
• 4000.00 meters
• 02m 15s /100 meters

man are my arms whipped! for the vast majority of this swim, i was having a hard time flopping my dead-weight arms out in front of me.

Bike

• 30m
• -----
• -----

Easy recovery spin on the trainer. Going to stretch now.

Swim

• 1h 00m
• 2300.00 meters
• 02m 36s /100 meters

Had some goggle trouble, but got though most of this okay. i'm looking forward to having a good swim soon.
i did this right after washing AND waxing my car to perfection. that takes a toll on the arms and shoulders (and yes, lats too!) :)

Run

• 1h 00m
• -----
• -----

In the pool, duh.
8x3' in z3. that's nearly impossible in the pool. there's just so much resistance against any and all movement. if i "ran" any harder, I think my hip flexors might explode. and that wouldn't be good for anybody.

Bike

• 5h 38m 13s
• 107.50 miles
• 19.07 Mi/hr

This was supposed to be either 120mi or no more than 7 hours. well, i didn't even hit 6hrs. but ask me if i'm upset about it.

the mapped out loop was supposed to be about 57mi... but even with my wrong turn (not really wrong, just double back to check a sign, adding about 2-3mi), I came up short each loop! weird.

Loop 1 - 2:55:13 - 54.3mi - 18.6mph. Avg HR - 132. Low! I was actually disappointed with this for the most part because I felt so underpowered. I lacked the "pop" and "oomph" I was looking for. No doubt it's the cumulative effects of training making me feel that way. I've never done centuries on back to back weekends before!
Loop 2 - 2:48:36 - 53mi - finished with a 19.0mph avg for the whole ride! managed to work a little harder to get the HR and pace up a bit. Avg HR - 139. Still only low/mid Z2. good deal.

Bike

• 2h 05m
• 38.70 miles
• 18.58 Mi/hr

got in about 2:05 before it got a little too dark to be safe, so I swapped gear and got the run started a little early.

Had a really good ride. Did the loop that my bike shop's group ride usually does. I was very strong throughout. I also added in the HUGE hill on the route that I did once early in the season. I dominated it this time! When I did it months ago, I wouldn't have attempted it a second time. I easily could have tackled it more today. I think it's a great hill to train on, as there will be some doozies at Louisville.

Run

• 24m
• 3.25 miles
• 07m 22s /Mi

Being nice and warmed up from the ride is ideal. I love bricks. I feel like I didn't even ride beforehand. It's just it's own separate workouts where my legs almost don't even know what they've been through.
I did one of my regular out-and-back routes. I went out 12min all Z1, thinking it would take me a little extra time to get home because it's uphill a bit. I pushed it to Z2, and ended up with a virtually perfect even split.


Other than feeling a little low on power in general, I thought the overall workout was reallly good today. Don't get me wrong, though, I'll be savoring the day off tomorrow.

Swim

• 40m
• 1800.00 meters
• 02m 13s /100 meters

12x150 of various speeds and stuff. shortest swim i've had in a LONG time. piece of cake.

Bike

• 45m
• -----
• -----

Bennett went to bed late last night, so I had to hop on the trainer late. easy, high RPM spin to help the legs recover from the "long run." the water-jogging manages to add some fatigue, but doesn't make me sore and achy. i almost miss that. it's how i know i got something done. the good side of the aqua-jogging is that it doesn't trash my legs as much, therefore I can get more quality cycling time in... which is HUGE.

obstacles are opportunities.

Run

• 2h 00m
• -----
• -----

I started off by running 2.43mi @ a 8:32 pace until I got to the pool. I aqua-jogged for about 40 minutes, then got out and ran another 2.73mi @ a 7:12 pace. Got back in the pool to finish up until I ran the last 6 or 7 minutes home. It's hard to tell whether or not this was successful. It kinda hurt, but it's absolutely nothing like pounding the pavement for 15 miles. I can tell you this; i won't hurt tomorrow, so I guess that's good.