Run

• 28m
• 3.10 miles
• 09m 01s /Mi

Hard run. 6 ints at sub 5:30pace.

Swim

• 21m 39s
• 1100.00 yards
• 01m 58s /100 yards

Lunchtime at the Y.

2x550yds, 10:40 and 10:59

Run

• 23m 31s
• 3.10 miles
• 07m 35s /Mi

After work run, fairly medium effort. Tried to keep an even effort stride, but kind of backed off at the end of mile 2 and tried to recover a little bit. First half of mile 3 was into the wind so i used it as recovery.

1.1mile 8:48, 8minpace, rolling flat and not warmed up
2.1mile 7:14, rolling uphill
3.1mile 7:26, rolling flat

Run

• 24m 04s
• 3.10 miles
• 07m 45s /Mi

Early morning run. A little harder than an easy run, but not a hard run.

mile1 - 8:55
mile2?- 16:55, probably 30s to 40s too long as i forgot to look at the watch.
mile3.1-24:04

Strength

• 1h 00m

Run

• 1h 15m
• 5.00 miles
• 15m /Mi

Club run. Tested a new pair of Saucony Shay XC's. Felt fast, but got hot spots on both footpads. Also, slipped a few times on both dry and wet limestone. Not good for this area. Decided to send them back and stick with my Mach 10's, maybe 11's, depending on cost.

Swim

• 38m 01s
• 1650.00 yards
• 02m 18s /100 yards

500yds, ?1:00 break
600yds, 1:30 break
550yds

Didn't feel too bad today, though I did start to get tired and sloppy in the third set.

Bike

• 1h 30m
• 5.00 miles
• 3.33 Mi/hr

Took the boys(J and I) and daughter Saida for a bike ride.