Run

• 34m 04s
• 3.02 miles
• 11m 17s /Mi

Morning run alone.

Profile by mile.
L1wu- .193miles 4:04min
L2m1- 8:40min
L3m2- 9:00min
L4m3- 8:15min
L5cd- .202miles 4:05min

so 3miles in 25:55min 8:39 avg pace. 8:09min wu/cd

Run

• 33m 36s
• 3.02 miles
• 11m 07s /Mi

Evening run with my dog Tie. I haven't been running enough with him. Just trying to beat the thunderstorms and lightning rolling in.

Profile by mile. MAF test also.
L1wu- .161miles 2:42min
L2m1- 9:22min
L3m2- 8:23min
L4m3- 7:52min
L5cd- .206miles 5:16min

so 3miles in 25:37min 8:32 avg pace. 7:58min wu/cd

Swim

• 34m 34s
• 1600.00 yards
• 02m 09s /100 yards

Lunchtime at the Y. Felt tired, probably from the ride yesterday, so didn't press the training. Jess and Isaac were at the kiddie pool so I spent some time before and after with them.

5x100 500 8:30 drills, balance w/fins 1:43 recov
1x300 300 6:07 drills, underskate, 1:00 recov
1x800 800 13:16 1:40min/100yd pace, swim

Sport

• Yoga
• 30m

• Health data: Soreness: 2 Fatigue: 2 Hours slept: 7 Overall Workout: 2

Bike

• 2h 40m
• 47.78 miles
• 17.92 Mi/hr

Austin Flyers ride. BicycleSportShop to Kyle and back.
Cramping on the way back into town. Pulled a little too much when we hit the rolling hills, felt that the pace was too slow. Got dropped soon after. Luckily(for me) another rider flatted and I stayed with him and got a break in. Intermittent cramping though, made it hard to apply power on the small uphills. Did the best i could on the way back in.....

Run

• 46m 01s
• 4.65 miles
• 09m 54s /Mi

With the AustinRunnersClub. Felt good on these longer hills, even though they were only half a mile in length. Isaac wanted to go tonight but i hadn't ever run with this group and i wanted to see what they were going to be like. Turns out there is another runner that runs with two kids, so next time i'll take Isaac. Don't know how she manages that!

Profile by mile.
L1- 10:32min 10:43pace
L2- 10:10min 10:12pace
L3- 10:24min 10:29pace
L4- 9:48min 9:53pace
L5- .7miles 5:07min 9:36pace

• Health data: Overall Workout: 4