Swim

• 45m 09s
• 1828.80 meters
• 02m 28s /100 meters

Swim after work
500 yard warm-up(CAD=48)(9:16)
10 x 100 yards(CAD=52)
(1:39,1:43,1:43,1:39,1:41,
1:45,1:45,1:48,1:45,1:45)
500 yard cool-down(10:34)
Gotta love the 100s in the 1:30s. I kept up with the cadence just fine so I need to crank it up a bit next time. On the cool-down, I took it easy and took a breath every third stroke. Normally I breathe every other stroke.

Bike

• 2h 20m 18s
• 43.88 miles
• 18.77 Mi/hr

No HR data. My monitor was all over the place. I think I need new batteries. I kept the cadence at 100 for this ride. The new cleat position kept away the left knee popping again. I am not sure if the new cleat position generates more power, but I know it does not feel like it is hurting me. This was a very good ride as I pushed it hard and my legs held up the entire way. I did my nutrition again by alternating the Shot Blocks and Pro Bar every 15 minutes and this worked great. This may be a sign that I am going crazy but I could not get the theme song from Flipper out of my head for the first hour of my ride.

Run

• 1h 24m 01s
• 10.00 miles
• 08m 24s /Mi

OK, time to get serious about the training again. I am 6 weeks out from the Disco Oly.
I did 4, 2.5 mile laps around the neighborhood. I had the TT set at a cadence of 90 and I wanted to keep my HR near 160 until the last lap. This is my longest run since my marathon last Dec. It really went well and I felt really good. My last lap was only 30 secs slower than the first one. My run goal for the Longhorn HIM is to run 8:30 miles so this looks like a good indicator that I can do it.

Run

• 41m 03s
• 4.80 miles
• 08m 33s /Mi

4 minute warm-up
10 minute cool-down with stretching
I did the 3, 1.6 mile loops in the neighborhood. I did this run a couple hours after my swim. I do not know what happened but I felt terrible for the first lap. I almost stopped. I thought to myself, "Let's pretend this is a race and this was happening. I would slow down to the point were I started to feel better then proceed from there". So I slowed down and started to feel better during the second lap. By the third lap, I felt totally normal. I do not know what happened but I am glad that I experienced it.

Swim

• 1h 04m 54s
• 3000.00 meters
• 02m 09s /100 meters

This was basically a non-stop swim. I did stop every 500 meters for a few sips of hydration. I had the TT set at 1.25(CAD=48). That cadence is pretty good because that is what I used for the Playtri Oly with a wetsuit. So it is definately getting easier for me to have a quicker turnover. Set a new PB for both 500 meters and 1500 meters.