Run

• 1h 00m 06s
• 6.76 miles
• 08m 53s /Mi

Long run, Z1 last 10' at M pace.

Great run outside after heling out at our gym's local indoor tri. Nice to give back a little to the sport. Had a great time ended up w/ 18 people that participated.
Run was great, felt good. Legs a little stiff to start but loosened up nicely and I was good. The M-pace at the end was no issue at all, could have gone a little faster, but took it easy with the new paces.

Bike

• 1h 20m 15s
• 20.96 miles
• 15.67 Mi/hr

68?F
Ergomo Pro/Spin
Great ride, no issues keeping watts. Kept cadence in the 90's for most of the ride. Tried Perpetuam today, okay but lacking in flavor a little.

Run

• 26m 58s
• 3.06 miles
• -----

Garmin Forerunner 205/305
Great run, had trouble keeping pace slow enough which is pretty normal for me coming off the bike. Didn't look at pace and HR to much went more on feel and was at a RPE 2-3 (out of 10). Nice and easy-peasy. Ended up with a 8:50 (Z2) pace and a AHR of about 136 (in Z1).

Run

• 40m
• 4.85 miles
• 08m 15s /Mi

Felt good on the run today. Due to snow did it on the dreadmill at the gym. 10' at 9:05 or so, then 5' at 7:13, 2' at 9:30 repeat 3 times, 11' at 9:05 - 8:45.

Swim

• 40m 43s
• 2650.00 yards
• 01m 32s /100 yards

WU: 300E bilateral
TR: 4x50 drill/swim, 200 DPS
MS: 3x200S - R:20
2x300M - R:15
4x100H - R:15
CD: 200E bilateral

Felt great in the water today. Concentrated on staying relaxed and rotating and reaching.

Times:
WU: 4.52
TR: 0.51,0.49,0.49,0.49,3.16 (avg a solid 14)
MS: 3.13,3.59 (50yds extra), 3.12 [3.20]
4.41,4.46 [4.45]
1.30,1.29,1.31,1.28 [1.30]
CD: 3.19

Sport

• Stretching
• 20m

After run.

Run

• 30m 19s
• 3.29 miles
• 09m 13s /Mi

Great run. Legs felt great after FT session!!! AHR was about 130 which is 11 beats below Z2. Just cruised w/o watching pace to much, when I did look I had to slow myself down because I was going to hard.

Swim

• 54m 16s
• 3200.00 yards
• 01m 42s /100 yards

Felt good in the water. Really concentrated on staying relaxed and not worrying to much about times. Worked well I was able to hit times pretty well and was not to fatigued between sets.

Times:
WU: 6.49
TR: 0.54,0.50,0.53,0.49, 4.49 (back,breast,back,breast)
MS: 3.18
3.41
3.14,3.16,3.11 [3.10]
4.44,4.40 [4.50]]
7.53 [8.20-7.55]
CD: 5.07

Bike

• 1h 00m 15s
• 15.96 miles
• 15.89 Mi/hr

68?F
Ergomo Pro/Spin
Flet good on the bike this afternoon. Had no issues w/ keeping wattage and 2nd set felt great, watts in the high end of range, but cadence slowed a little. AHR was 120 w/ a MHR of 154.

Bike

• 49m
• -----
• -----

Spin Class.

Spin class. Took it very easy today, as per Coach's direction. Tough to keep HR as low as I needed to. Felt good in class, worked up a good sweat but didn't push at all.

Run

• 30m
• 3.25 miles
• 09m 13s /Mi

Nice easy run. Set the dreadmill to 9:13 m/m w/ a 1% grade and just cruised listening to IranmanTalk on the Ipod.

Sport

• Stretching
• 20m

After spin and run.

Bike

• 1h 38m 28s
• 25.85 miles
• 15.75 Mi/hr

Tempo Ride 2x40 w/ ' rest btwn

Legs are still toast from 10K but got the rid ein and kept my wattage. My cadence was low 80-90 range for 68% but I got it done. 2nd set felt better than the first. My lower (R) back was bothering me today, will stretch well and keep an eye on it.

Swim

• 24m 49s
• 1700.00 yards
• 01m 27s /100 yards

WU: 300EZ bilateral, MS: 3x300E-S pace - R:30, CD: 300EZ buoy

Did 4x50 kick to warm up waiting for S to get to the pool, not included in time. Felt good in the water, just cruised and concentrated on my reach and pull.

Times:
WU: 4.55
MS: 4.56,5.05,4.56 [5.00]
CD: 4.54

Sport

• Stretching
• 15m

After bike, concentrating on my back