Run

• 55m 58s
• 5.24 miles
• 10m 37s /Mi

Tried to keep my HR low, but that takes so much concentration. This route is hilly and if I let my mind wander, my HR shoots up. I don't really enjoy running this slow.

Typically, I am round 153 average for this run on the way out, and 143 for the return trip.

I had a dog encounter on the way back. A pit-bull-type of dog ran out at me. No barking. And it nipped onto my jacket. His burly owner ran out laughing and saying the dog is friendly. I stopped completely until the owner got the dog under control. Then I ran out of there - forget the low HR for a while! I am not a dog person, and the way this dog was so silent was a little scary.

My daughter's fever is gone so I sent her to school. She says she still has a tummy ache, but I think that is because all she had yesterday was gatorade and applesauce. She was pretty hungry this morning. I am volunteering at school so I can check in on her.

Bike

• 33m
• 7.36 miles
• 13.38 Mi/hr

Time is an estimate. When hubby got home from work, I took a quick ride on my old beater bike. It was either that or be doomed to the trainer in the cellar.

Daughter still has fever but hasn't thrown up all day.

Swim

• 25m
• 800.00 yards
• 03m 07s /100 yards

100 warm-up

5 sets of 100's on the 3 minutes. This was recommended to me by one of my daughter's swim coaches. I had told her I was trying 100's on the 2:30's but she said that interval was too aggressive for someone with my swim skills (!).

I did notice my intervals times were much more consistent this way, and I wasn't so wiped out as last time. I was swimming 100's in 2:10 to 2:15.

50 backstroke
50 breastroke
100 cooldown.

My son was a birthday party, so I brought daughter and a friend to free swim at the Y. I also spent time treading water while they showed me dives and jumps. And plenty of time in the hot tub.

Strength

• 10m

quick round of weights while waiting for daughter and friend to shower and change after swimming. Giggling girls take a long time!

Sport

• Cross-Country Skiing
• 3h 41m

Best day of XC skiing this season! Awesome spring-like day with lots of snow. Son and I went for about an hour ski in the a.m. then returned to lodge and he switched to alpine to ski with hubby and daughter. While they were doing that, I went for solid 41 minutes of XC skiing. I wore my HRM and had HR avg = 126, max = 137. I thought I was working harder than that, but evidently it is not reflected in HR! My arms are sore from yesterday's weights, so I really felt the poling.

After lunch, son wanted more XC, so we went for about another 2 hours, and then he did one more hour of alpine, while I hung out with a friend in the lodge. I spot checked my HR while skiing with son and it was about 100. It is light effort when I ski with him, but it is so much fun seeing him improve. He loves to chat while we ski. And he gave me about an hour lecture on all the Lego Alpha Team characters and their special powers.

What a glorious day!

Run

• 25m 19s
• 3.00 miles
• 08m 26s /Mi

Treadmill at Y. My friend S. hurt her foot so she can't do our weekly walk. But she can ride an excercise bike and lift weights, so she did that and I ran the treadmill and did weights. Then we went out for coffee.

5 min. at 6.5 mph
5 min. at 7.1 mph
5 min. at 7.5 mph
1 min. at 8 mph
2 min at 7.5 mph
1 min. at 8 mph
1 min. at 7.5 mph
5 min. at 7.1 mph
and final 20 seconds at 7.1 just to see the mileage reach 3 miles.

(then 5 min. walking at 4 mph cooldown which is logged below)

Strength

• 10m

various machines for arms and hip abductor/adductors.

Sport #1

• Skating
• 1h 00m

skating after work with family.

Sport #2

• Walking
• 05m

skating after work with family.

Swim

• 33m
• 1000.00 yards
• 03m 18s /100 yards

500 of drills
then 100's on the 2:30's
100 = 2:05
100 = 2:15
100 = 2:20

Ugh, I don't have good stamina, do I?

Then cooldown of 100 free, 50 back, and 50 breast.

I worked this morning to teach a stretching program at a corporate account. Wow, I am so lucky to get paid to stretch!!

Strength

• 01m

2 sets of 10 of tricep dips in the pool. With pool water, there is more buoyancy the deeper you dip. They only take about a minute to do, but I have been trying to do them at the end of every swim. I usually don't log them.

Bike

• 25m
• 6.00 miles
• 14.40 Mi/hr

On trainer. It is too cold outside to ride. It was -17 degrees F this morning! I snuck in a little time on the trainer. My cadence was low at 81 average. I did 7 minutes in the drops, then came up to hoods for a few and then back down for another 3 minutes. As a mtn biker, I find it hard to maintain that crouched aero position. I don't even have aero bars!