Run

• 1h 17m 56s
• 8.80 miles
• 08m 51s /Mi

Wanted to keep HR under 150 and cadence at 90. I wore the Tempo Trainer for this run. I did the 6.3 and 2.5 mile loops. I really thought I was running faster than this. I kind of feel like my running is slowing down even though it seems as if I am giving the same effort. Could the warmer weather be making this much difference? I need to do some harder training runs because it is a major goal of mine to do an Oly run faster than 8 min/mile.

Swim

• 40m
• 1371.60 meters
• 02m 55s /100 meters

200 yards warm up
3 x 300 yards(5:30, 5:27, 5:34)(practice for McKinney Sprint)
400 yards(guess), cool down(worked on breathing every third stroke) and working with Karen

Strength

• 1h 00m

Full body workout with Gail

Run

• 59m 50s
• 5.95 miles
• 10m 03s /Mi

Recovery run with Mark.

Swim

• 18m 40s
• 914.40 meters
• 02m 02s /100 meters

10 x 100 yards
Time is just for actual swimming. Mark and I did too much socializing in between intervals.

Bike

• 3h 00m 25s
• 54.96 miles
• 18.28 Mi/hr

Wanted to keep cadence between 90-95 and HR under 145.
It was a beautiful afternoon for a ride. There was hardly any wind. This pace was so much better than last weeks 50 mile ride. I did not have any problems, with my quads getting tight, until the last 15 minutes. Although as long as I kept the HR under 145, I was fine. I also tried some new nutrition on this ride. My previous nutrition, for a long ride would be: 1 aero bottle of GU2O/hour(100 calories), 1 shot block every 15 minutes(133 calories/hour). My stomach gets kind of tired of the shot blocks after about 2 hours and I wanted to find something that would give me some more calories/hour. I found a bar called ProBar. It has 380 calories total, and I cut it into 6 even pieces(63 calories each). So I alternated the shot blocks with the ProBar every 15 minutes. That gives me 192 calories/hour from the solids. My stomach felt fine with it and it chews up quickly. This looks like a keeper after just one trial run.

Bike

• 1h 30m
• 32.00 miles
• 21.33 Mi/hr

This was done on the stationary bike. Wanted to get my HR up around 155 while keeping cadence at 100. It took awhile to get to 155 and then I could really feel it in the legs. It sure is different pedaling non-stop.

Run

• 45m
• 5.00 miles
• 09m /Mi

This was done on the treadmill about 5 min after the bike. I slowly worked my HR up to 160 and then maintained it there for the entire run. It sure seemed like I was running faster than a 9 min/mile pace. Of course, as I left the gym the weather was perfect and stayed that way the rest of the day.