Bike

• 36m
• 10.00 miles
• 16.67 Mi/hr

over to the college and around five times. mostly worked on spinning ~ 100. Last lap took it easy at about 75 cadence.

mostly a recovery ride. Needed it.

Strength

• 1h 05m

actually one circuit with a weight I can lift about 20 times. Then 3x 3 to 5 with increasingly heavy weight to max.

added weighted leg raises. and side plank - weight and reps not correct.

• Health data: Hours slept: 6.75

Run

• 2h 10m
• 12.20 miles
• 10m 39s /Mi

Morning in Ruidoso. Cool, sunny with the scent of pine trees in the air.

Four loops around the golf course run path. 3/4 of the way around the first loop I caught a nice little German lady who had been running for a while. I'd seen her from my porch while I was stretching. It turned out that she had a couple more laps to go. I slowed down to run with her and chat for a bit, and it turned out to be a good pace for me. Enjoyed her company for most of two laps. the run certainly goes faster when you have someone to run with. Her pace was incredibly consistant. She's training for Berlin marathon. Was a good running partner. I stopped once to give directions to a couple in a car, but was able to catch back up. At 2.5 of my laps she was done, but I was well on my way and managed to finish my goal of four laps or ~ 12 miles. First 6.1 miles finished at 1.04. Lovely. Unfortunately I managed to stop my chronometer. Started up again for the last lap. last lap 37.14, definitely slower, but I took a gel and stopped to refill one of my water bottles. All of the first two laps - no walking. Third lap walked long enough to take a gel after we split. Another gel before start of fourth lap. I did pretty well on hydration.
Set the timer for 5 min. Took a drink every 5 min. never walked more than 30 sec.

Strength

• 15m

stretching and girdle exercises after run.

Swim #1

• -----
• 400.00 yards
• -----

single wave, out and back. Went out medium hard, caught some feet from time to time, but ended up just behind the front group, way in front of the rest. Too far back to catch them. Enjoyed a lovely swim. eased up on the last 50 yards.

Bike #1

• -----
• 8.00 miles
• -----

Even though I was quite out of breath I made it up the first hill much easier than in past years. Only afew passed me. had a good ride. Played tag with a guy who usually beats me. Apparently I beat him out of the water this year. Last year he just swam away from me. We traded positions three or four times. I passed him on one of the hills, but he caught me in t2. I chased him out, but never caught him again. Good thing I've aged up.

Run

• -----
• 2.40 miles
• -----

The run felt real good. Hit a pretty good tempo pace right out of T2, and held it. Walked 15 steps through the aide station to get some water. good pace to the turn around. Again 15 steps walking to drink and pour water on myself. It was getting pretty hot. The third aide station (second pass of aide station 1) was out of water. Picked up the pace and tempo a bit after the turn around. At the last aide station picked it up a bit more. then at ~ 100 yards out I opened it as much as I thought I could. But at 15 yards I heard foot steps behind me, so it was a foot race to the finish. I just wasn't quite as quick as the 20 year old who chased me down. I hate it when they do that. I suppose some speed work at the track is in order.

Bike #2

• 1h 50m
• 25.00 miles
• 13.64 Mi/hr

This was supposed to be another 50 or more. But a guy I sort of know, who'd raced the swim as part of a team, said he'd brought his bike up and was looking to go ride. I said I'd ride with him. We were riding 11 mph. 11. I took it super easy and stayed with him. I suppose I should have told him I needed to train when I realized how slow he was going to ride. After 25 miles it was pretty hot, and I'd probably had about enough saddle time, so I stopped and opted for a 'longish' swim.

Swim #2

• 26m
• 1600.00 yards
• 01m 37s /100 yards

After chatting with a girl who was parked next to me - she's going to Kona. I put my wetsuit back on, and got in the lake. Thought I'd do 4 or 5 laps - 3200-4000 yds. But when I turned around on the second lap, my leg started cramping. dont' know why. So I decided to quit. Time for nutrition probably.
Nice easy swim in the lovely cool lake surrounded by red cliffs.

The pace is awful fast. perhaps i'm off a little on the distance.

• Health data: Hours slept: 8

Strength

• 20m

e-cises and foam roller

Run

• 10m
• 1.28 miles
• -----

from office to pool to swim and back. easy going over, tempo coming back.

Swim

• 34m 30s
• 1850.00 yards
• 01m 51s /100 yards

2x200
5x50 drill
1x1000
200 cd and strokes
1.39 T2

Melissa looked at my stroke on Monday, and said my legs were dragging low in the water. Suggested a bit of a kick, and keep head down. Worked on that. Seems to improve my 200 by about 15 seconds. Far out!

Amazingly swim felt fine. I should swim more often.

Strength

• 15m

e-cises

Run

• 39m
• 4.00 miles
• 09m 45s /Mi

plus long block.
After reading about easy runs, I decided today to go very easy the whole way. easy talking pace. So I did. Was quite pleased after first loop to be sub 10 min pace. how does that happen?
Sub 10 min after whole run. I need to get that garmin thing.

Bike

• 1h 22m
• 23.00 miles
• 16.83 Mi/hr

20 mph tail wind going out. Surprised at the pace coming back - able to maintain ~ 17.

Average speed when we got back to town was just over 17mph. Slowed a bit by the time we rode back through the city streets.

Took it a little easy on the way out. Knew we had a tail wind, and knew my legs were toast from running and lifting. Glad I paced myself for the ride back.

Strength

• 1h 17m

don't have time to correct reps and sets.
Basically 1st set weight I can do ~20 with
Second third and maybe fourth set 4 to 5 with increasing weight - supersets between each two exercises.
+ e-cises

• Health data: Hours slept: 7.5

Run

• 59m
• 5.50 miles
• 10m 43s /Mi

Real happy with run and pace - especially first two miles. Walked first block ,then picked it up. At the end of two miles pace was 10 min/mi.

Walked quite a bit in the last mile or so, left knee hurting

Strength

• 15m

stretching