Bike

• 40m
• 10.00 miles
• 15.00 Mi/hr

Made adjustments to bike and feel more comfortable in the aero position now. I just have to see if I ride faster now.

Run #1

• 50m 34s
• 6.20 miles
• 08m 09s /Mi

Big House Big Heart Race
Weather was rainy. Shoes were water logged but good thing was I wore my Kinvaras which are still quite light. First two miles were just over 8:00 with a 7:41 third mile (lot of downhill) and then a 8:17, and 8:18 fourth and fifth miles. Last mile was approaching 9:00. I started getting a cramp in my right calf just after mile three and it got progressively worse till the finish. This is the same feeling I started getting in the second half of my run on Thursday and the feeling I started getting about a month and half ago in my left calf. I know if my calf did not hurt I could break 50:00 easily now. I might even be able to break 48:00. I did not even approach my max effort cardiowise. When I finished I felt like I just did a warmup (other than my calf).

Run #2

• 11m 06s
• 1.00 miles
• 11m 06s /Mi

Ran Cameron's race with him. Even at this slow pace I could really feel my calf.

Run

• 19m
• 1.60 miles
• 11m 52s /Mi

Easy run with Cameron to get him ready for his race.

Run

• 45m 48s
• 5.56 miles
• 08m 14s /Mi

Bradner and Steepleview Loop.
Overall a descent run. I could feel the left knee but it did not really effect me. In the second 2-2.5 miles I felt my calves tighten up. The right one especially felt as if it was going to cramp if I went any faster. I did slow down from what I was capable of in the last 2 miles. I find this loop is fast for me but I feel if I was 100% I can possibly break 8 minute mile pace. That is my next big step.