Run

• 29m 40s
• 3.40 miles
• 08m 43s /Mi

(8:49)(8:38)(8:39)
Little jog after work. Tried to concentrate on good form. Added .3 to my normal route to get to 60 T3 points for th eweek.

Bike

• 3h 30m
• 60.00 miles
• 17.10 Mi/hr

chilly, windy ride with Ed.

Bike

• 1h 40m 07s
• 29.91 miles
• 17.92 Mi/hr

Some good work into the wind with Glen.

Run

• 54m 46s
• 6.00 miles
• 09m 07s /Mi

(9:06)(9:36)(9:29)(9:04)(8:38)(8:49)
Good run on the Peoria path.

Swim

• 28m 30s
• 1500.00 yards
• 01m 54s / yards

1500 straight after run hit lap button after each 500 then stop at the end. When I hit stop, the watch flashed off. Dead battery. Nice. swim felt smooth tonight, very smooth. I felt very comfy in the water.

Swim

• 40m 43s
• 2000.00 yards
• 02m 02s /100 yards

Not a good swim, felt like I was flailing and drowning
400 - 6:49 (1:42)
300 - 5:13 (1:44)
200 - 3:30 (1:45)
400 - 7:05 (1:46)
300 - 5:25 (1:48)
200 - 3:35 (1:47)
100 - 1:43
100 - 1:45

Bike

• 1h 35m 42s
• 28.95 miles
• 18.15 Mi/hr

Windy ride with James previewing the new TT courses. Did I say windy? I meant WINDY!!!

Run

• 12m 22s
• 1.55 miles
• 07m 59s /Mi

Quick brick run after ride. Pushed the top section of the neighborhood and just held on til the end to keep sub 8 pace.

Run

• 27m 34s
• 3.10 miles
• 08m 53s /Mi

(8:50)(8:56)(8:55)
"Recovery" run after work. Little faster than what I had planned. I don't seem to have that cruise pace right now. Will have to find it when the longer runs start.

Run

• 1h 02m 24s
• 7.01 miles
• 08m 54s /Mi

Mile splits: (9:32)(9:44)(10:08)(9:22)(8:10)(7:53)(7:47)

Best pace during last 4 miles; 7:30, 7:13, 7:22, and 5:45!! LOL


EP Trail Run w/ Pat, Chris, Aaron and Joe. I bought some water from CVS and put it in my bottle. Got started, took a sip and found it was some kind of "Spring water" almost like a carbonated. Dumped that out. Figured I'd just fill the bottle at the first water fountain, but the fountain was off. So did this run with no water and no gel.

Was a lil chilly/windy first portion of run (maybe had too much on arms), but nonetheless once we got going it was quite comfortable for a long run. Chased Pat and Aaron up the hill trying to keep them within reach - LOL - Pat apparently ate his Wheaties today! Back down the hill to the flats, still chasing - once back on the flats, decided to hang on James's shoulder and try not to let him run away from me - not knowing how it would turn out. Well turns out........on an early year training run in March NOBODY was gonna back down - LOL. Pat dropped off pace around mile 5 - James, Aaron and I continued the push (although doubtful Aaron was 'pushing'). James gave a few surges here and there, I tried to respond as best I could and was surprised to hang. Side by side til about 1200 to go........James gave it a surge to see if he could drop me - Almost did.........caught him, then tried to power ahead, but knew he'd be coming at the end. He did and caught us at the line. What a fun run.......I guess Monday nights just turned into tempo runs! LOL