Run

• 1h 20m 06s
• 9.11 miles
• 08m 47s /Mi

easy run E pace or high Z1, last 10' @ M-Pace

Great run in Palm Springs!!!! Nice to runin shorts and tee and still have it be warm. Just cruised along the mountains here, no issues. Carried my water bottle (makes you really appreciate a Fuel Belt) becuase I wanted to make sure I had fluids since it is warmer then I am used to. Felt really good and was in low Z2 for most of the run, by HR was staying in Z1 so I went with it. No issues picking up the last 10' to M-pace.

Sport

• Stretching
• 10m

After run and a nice shower.

Bike

• 1h 20m 05s
• 21.41 miles
• 16.04 Mi/hr

Tempo Ride

Good ride. No issues keeping wattage, actually was on the high side most of the ride. Back bothered me a little, need to stretch even more. Got a flat tire on the trainer, nevr heard of that before. Was able to add some air and get through the ride, but will probably need to change the tube when I get back.

Run

• 20m
• 2.20 miles
• 09m 05s /Mi

Easy brick run. just took it easy Z1.

Sport

• Stretching
• 15m

after session

Run

• 30m
• 3.25 miles
• 09m 13s /Mi

Z1 run

Nice easy peasy run. Set dreadmill one 1% and just chilled out on the run listening to IronmanTalk. No issues.

Swim

• 49m 08s
• 3000.00 yards
• 01m 38s /100 yards

WU: 400E bilateral
TR: 4x50 drill/swim, 200IM
MS: 200S - R:20, 200 buoy
2x200M - R:15
6x100 as 50H/50E - R:15
500 steady to moderate - R:20
CD: 300E bilateral

Good swim, but tough. Only because I was starving!!!!! But I thought of Jorge and just SUAT'ed!! Felt good in the water, I noticed that if I thought about my body being really long, I seemed to get smoother in the water.

Times:
WU:6.23
TR; 0.53,0.50,0.50,0.49, 4.41 (back/breast)
MS: 3.10 [3.20]
3.16
3.06,3.06 [3.10]
1.29,1.30,1.30,1.30,1.30,1.31 [1.37]
7.52 [8:30-7:55]
CD: 5.01

Sport

• Stretching
• 20m

After Run

Bike

• 45m 12s
• 11.97 miles
• 15.89 Mi/hr

Z2 ride.

68?F
Ergomo Pro/Spin
Nice ride. Legs felt great after yesterdays FT session. No issue keeping wattage in Z2 actually was above for a large portion of the ride, but it felt easy. Will do T-run this afternoon, as my schedule is a bit off with my travel this weekend and next week. Cadence was great today, 70% between 90-95.

Run

• 43m 03s
• 5.44 miles
• 07m 54s /Mi

steady pace run or Z2

Garmin Forerunner 205/305
Good run. COLD AS HELL though, wind was tough but I got through it. The next time I run outside I will be in Palm Springs, California!!!!!

Felt good the whole run, no issues with keeping tempo, though a little harder with the new paces. I find that outside I push a little more than on a treadmill and I like that better, since I am able to go more on feel. My rest intervals were a bit fast, but I felt like I was crawling after the tempo paces.

Sport #1

• Adventure Racing
• 05m

After bike
After Run

Sport #2

• Stretching
• 20m

After bike
After Run

Bike

• 1h 12m 20s
• 19.07 miles
• 15.82 Mi/hr

68?F
Ergomo Pro/Spin
Good session, much easier than the first 2x20'. Cadence was a little low 88-90 but wattage was good, no issues keeping my watts where i needed them. Now for some chocolate milk and recover-ease!!!!

Swim

• 44m 10s
• 2700.00 yards
• 01m 38s /100 yards

WU: 300E bilateral
TR: 4x50 drill/swim, 200 DPS
MS: 3x200S - R:20
2x300M - R:15
600 steady to moderate - R:25
CD: 200E bilateral

Good swim, concentrated a little to much on relaxing and missed a couple of times, but I stayed relxed and felt good. Last 600 made sure I stayed relaxed but "on" and did a 9:30 with ease.

Times:
WU: 4.54
TR: 0.53,0.51,0.51,0.50,3.16 (solid 14-15 dps)
MS: 3.15,3.15,3.14 [3.20]
4.53,4.48 [4.45]
9.34 [10.05-9.30]
CD: 3.30

Sport

• Stretching
• 15m

After Spin

Bike

• 47m
• -----
• -----

Spin Class.

Kept it nice and easy in class. Just cruised, but I got a little carried away a few times.

Run

• 30m
• 3.25 miles
• 09m 13s /Mi

Nice easy pace run. No issues, set dreadmill to 1% grade and 9:13 m/m and cruised. Used my new Zoot Ultra shoes today and must say I liked them a lot. First time I ever ran w/o socks or in "racing flats" and I thought it was great. I will have to see how they feel outside once it warms up a bit.

Sport

• Stretching
• 15m

After workouts

Swim

• 25m 40s
• 1500.00 yards
• 01m 42s /100 yards

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

Nice and Easy Peasy!!! Just took it completely easy in the pool, concentrated on glide, reach and roll and enjoyed the easy day!! :)

Times:
WU:4.59
MS: 5.01,5.04,5.09 [5.00-5.15]
CD: 5.25