Bike

• 1h 06m 18s
• 17.53 miles
• 15.86 Mi/hr

Easy out and back to Lake C. Nice morning. Legs were still leaded so just tried to spin them around.

Swim

• 1h 10m
• 3700.00 yards
• 01m 53s /100 yards

1 X 1000
3 X 300
6 X 200
1 X 600

Why is it when I run hard I feel amped up and have no appetite and when I swim hard I feel exhausted and starving?

• Calories: 2062 From fat:545.42 (63.54g, 26.45%), From Carbs:982.09 (257.41g, 47.63%), Protein:534.49 (140.09g, 25.92%)

Bike

• 1h 47m 25s
• 30.29 miles
• 16.92 Mi/hr

Out to Lake C and loops. 20 minute intervals on the loops. Cool-ish and super humid. Legs felt really heavy this morning and had a hard time keeping the pace high even though the RPE felt high.

Run

• 1h 04m 24s
• 7.15 miles
• 09m /Mi

30 Min @ High ZR/Low Z1
3 x 1 mile repeats (7:54, HR = 158; 7:45, HR = 161; 7:41, HR = 168)
10 Min @ ZR
Calves were sore on the slower running. Total lung burner on the repeats (but the calves didn't seem to bother me).

Sport

• Massage
• 1h 00m

Pre-run massage. Shoulder and neck were a mess. Legs tight as usual.

• Calories: 2175 From fat:384.82 (42.04g, 17.69%), From Carbs:1267.36 (311.49g, 58.27%), Protein:522.81 (128.5g, 24.04%)

Run

• 39m 53s
• 4.00 miles
• 09m 58s /Mi

First run in the Vibram Bikilas. Nice, easy run. Felt good, forced to fore foot strike because of the shoes. Garmin was off HR wise (had me at 183) for the first mile so I had to re-set and it normalized.

Swim

• 1h 15m
• 3600.00 yards
• -----

500 Pull

8 x 100 (1:41, 1:39, 1:37, 1:35, 1:36, 1:33, 1:34, 1:34)

3 x 200 Paddles (3:46, 3:51, 3:43)

6x100 (1:32, 1:39, 1:37, 1:38, 1:35, 1:39)

500 Pull

4 x 100 (1:36, 1:38, 1:34, 1:34)

1 x 200 Paddles (3:52)

My arms are shot. Totally exhausted (I hate paddles). Now I have to try to be functional at work for the next hour or so.

• Calories: 1805 From fat:585.88 (67.78g, 32.46%), From Carbs:731.85 (190.51g, 40.55%), Protein:487.27 (126.84g, 27%)

Bike

• 1h 45m 07s
• 30.00 miles
• -----

Trainer ride.
3 x 10' Intervals with 5' Rest. Feels like I'm working really hard, but difficult to get/keep a high HR on the trainer.

Run

• 44m 58s
• 5.07 miles
• 08m 52s /Mi

1st Mile - 8:28 min/mile and HR =151

Miles 2-5 - 8:58 min/mile and HR = 140

New accessory -- Bont Sub 8 Triathlon Shoes in Cavendish Green:


 

• Calories: 2041 From fat:432.35 (46.43g, 21.18%), From Carbs:1012.05 (244.53g, 49.59%), Protein:596.6 (144.15g, 29.23%)

Bike

• 1h 11m 05s
• 21.00 miles
• -----

Trainer ride. Pouring outside and I have to be in court at 9 a.m.so didn't want to risk the outside ride.

Swim

• 37m 55s
• 2000.00 yards
• 01m 54s /100 yards

1 X 2000.

Nice and easy. Swim actually felt pretty good.

• Calories: 2107 From fat:533.27 (56.71g, 25.31%), From Carbs:960.26 (229.75g, 45.57%), Protein:613.47 (146.78g, 29.12%)

Bike

• 1h 26m 09s
• 24.03 miles
• 16.74 Mi/hr

Rain. Out to the loop, 8 x 20" intervals on the ridge then riding home. Pretty decent rainfall on the way home made for a slow-ish ride.

Run

• 54m 58s
• 5.73 miles
• 09m 35s /Mi

Not a happy fun. Stomach did not cooperate at all and I needed 2 bathroom breaks. I'm blaming it on the peanut butter -- not a good call. Rained throughout the run. Worked hard on fore foot landing. Think I'm doing a better job but I can definitely feel it in my calves.

Bike

• 4h 33m 30s
• 80.91 miles
• 17.75 Mi/hr

Three loops of the new Cranberry course. First loop was on the slow side because we had no clue where we were going. Picked up the pace on the second two loops. Cool, sunny with wind. Got a little too dehydrated without really knowing it.

Run

• 1h 00m 01s
• 6.20 miles
• 09m 40s /Mi

Cranberry 10 K course.