Swim

• 54m 21s
• 2500.00 yards
• -----

3x750 - 15:37, 15:18, 15:20
1x250 - pull buoy

Need to swim. I had missed yesterdays swim so I made it up today knowing that I will be missing tonight’s spin class. I will pickup a spin class tomorrow.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

Sport

• Racquetball
• 1h 30m

Played racquetball with the scouts and did the stair stepper and other fitness activities. Showed the boy how to use some of the equipment at the gym

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

Bike

• 1h 00m
• 17.50 miles
• -----

Spin class

We did 4 hills with sprints to the top the last 60sec of each climb. We also spent some time in aero with high cadence, jumps and sprints. One of the better spin classes.

Run

• 59m 36s
• 6.20 miles
• 09m 37s /Mi

I thought I would go out and run a easy 6 miles tonight instead of the regular 30 min treadmill run. The weather outside was so nice 50deg out and a light wind. So much nicer than the 20 deg earlier this year. Found that I was feeling great and let the legs open up and carry a little faster pace. I even through in 3x3min pickups. I was able to run one of my faster loops.

Strength

• 35m

I need to get back to dong AB's 3 times a week so I went and started today. Light workout so I wont be to sore for spin class tonight.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5

Swim

• 56m 34s
• 2500.00 yards
• -----

I wasn't sure how today's swim was going to go for me, I am still sore in the legs and trap's from Saturdays 10k. I didn't think I was going to have much energy for the swim. However I felt strong and had enough gas to do it. It was not my fastest swim but it wasn't my worst eather. I made sure I was finishing with a good push and worked on my catch also. Kept the legs out of the swim as much as I could, very little kicking.
1x300 - 5:51
4x100 - 1:41, 1:42, 1:43, 1:43 with pull buoy
1x300 - 6:05
3x200 - 4:01, 4:02, 4:08, @ 30 sec
1x300 - 6:01
4x100 - 1:54, 1:48, 1:51, 1:50
1x200 - 4:08

• Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8.5

Sport

• Walking
• 45m

Wow am I sore from the 10k race yesterday. Need to getout and move to loosen up the legs and upper back.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9.5

Run

• 1h 06m 31s
• 6.21 miles
• 10m 42s /Mi

Fun race in the foot hills of Boise. Ran one of my fasted miles during the race down hill 7:30.

• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8.5 Overall Workout: 4

Sport

• Walking
• 30m

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9