Bike

• 5h 30m 13s
• 88.96 miles
• 16.16 Mi/hr

I thought this ride would be a flat confidence builder but I mis-read the course map. Rather than 1200 feet of elevation gain in the first 30 miles, it was actual 1200 meters. Spent the first 30 miles climbing and the rest on flats but with a nasty wind off the water (25 mph sustained with gusts up to 40 mph). I love riding diagonally just to stay in a straight line.

Run

• 48m 48s
• 5.61 miles
• 08m 42s /Mi

Legs were completely dead. Took about 2 miles to loosen them up.

Sport

• Massage
• 1h 30m

With Deborah. Painful, good but painful.

• Calories out: 6300 From lifestyle:1648, From activities:4652
• Health data: Hours slept: 7

Run

• 1h 46m 55s
• 13.31 miles
• 08m 01s /Mi

Hartford half. Did the first 6 miles at Z1 and then pushed up into Z2. First 6 were are roughly 8:20 - 8:30. Ratcheted the pace down over the back half (ran a 6 minute negative split) and did the last 3 at 7:40s. Really looking forward to this winter and being able to really blow out a half.

Bike

• 1h 30m 03s
• 23.80 miles
• 15.86 Mi/hr

3 x 15 min @ Z3
212 Watts / 157 bpm
I worked hard for that one.

• Calories out: 3958 From lifestyle:1703, From activities:2256
• Health data: Hours slept: 7

Swim

• 1h 05m 57s
• 4000.00 yards
• 01m 39s /100 yards

Resistance set.
1 x 1100 warm up
5 x (3 x 100 all out with paddles, 200 easy pull)
2 x 200 pull

Felt like doing hill repeats in the pool. Spent at the end. Did everything with the pull buy and kept the 100 paddles between 1:28 and 1:35.

Bike

• 1h 30m 05s
• 24.30 miles
• 16.19 Mi/hr

ZR ride.

• Calories out: 3466 From lifestyle:1711, From activities:1755
• Health data: Hours slept: 7

Run

• 1h 10m 31s
• 7.98 miles
• 08m 50s /Mi

7 x Hill Bounding.
Cool, windy and pouring rain. The road and side walks were flooding and I was completely soaked. Definitely spent the morning packing my suitcase of courage.

Bike

• 1h 51m 03s
• 32.50 miles
• 17.56 Mi/hr

On the computrainer.
2 x 30 Min @ Z2

1 - 142 bpm / 177 Watts
2 - 143 bpm / 177 Watts

Sport #1

• Massage
• 1h 00m

Massage & Yoga Tune-up Hip workshop.

Sport #2

• Yoga
• 3h 00m

Massage & Yoga Tune-up Hip workshop.

• Calories out: 4333 From lifestyle:1657, From activities:2676
• Health data: Hours slept: 7

Run

• 22m 28s
• 2.21 miles
• 10m 10s /Mi

Recovery run with Shaun.

Swim

• 1h 08m 01s
• 4000.00 yards
• 01m 42s /100 yards

Descending 200s

Did not really descend and used the pull buoy. Hip/psoas still off.

Strength

• 20m

TRX Upper

2 x 10 Atomic Push ups
Side Plank (got to 20" on both sides)
Plank (30")
2 x 10 Back Extension
2 x 10 Single Arm Row
2 x 10 Swimmers Row
2 x 10 Standing Y

• Calories out: 2754 From lifestyle:1720, From activities:1034
• Health data: Hours slept: 7

Bike #1

• 30m 49s
• 8.76 miles
• 17.05 Mi/hr

First part of the ride before my chain jammed.

Run

• 44m 03s
• 5.18 miles
• 08m 30s /Mi

Ran after the shortened bike. Legs felt better although quads are still a bit sore. Had a little pop back. Lower abs are sore from swimming yesterday. I never realized how much I use my core running.

Bike #2

• 1h 50m 01s
• 31.47 miles
• 17.16 Mi/hr

BSTS:
1 - 178 Watts
2 - 184 Watts
3 - 182 Watts

• Calories out: 3920 From lifestyle:1705, From activities:2215
• Health data: Hours slept: 7

Swim

• 34m 27s
• 1900.00 yards
• 01m 48s /100 yards

1 x 600 Pull (10:48)
1 x 600 Paddles (11:09)
1 x 700 Free (12:19)

Sport

• Yoga
• 1h 15m

Yin Yoga w/ Kevin.

• Calories out: 2222 From lifestyle:1720, From activities:502
• Health data: Hours slept: 7