Bike

• 1h 20m
• 21.00 miles
• 15.75 Mi/hr

05:20/46F-Clear/Trainer: Spinervals ABB-1
53:16, 53:20, 53:22, 42:16, 42:16

Swim

• 46m
• 2000.00 meters
• -----

11:00/Oly Pool:
Intervals, 4x500m 75"rest
1: 10'11" [T=2:02]
2: 10'18" [T=2:04] RPE=HIGH*
3: 10'28" [T=2:05]
4: 10'27" [T=2:05]

I really, REALLY, wanted to quit after the 2nd interval. But, stuck with it through the end of the planned 2000m. Felt good to finish, found my "easy gear" rhythm in 3rd interval.

Sport

• Commuter Cycling
• 24m

am: 1.92mi Red.>Highland (00:09)
pm: 2.91mi Highland>Trags>Home (00:15)

• Calories: 2683 From fat:970.54 (108.46g, 36.17%), From Carbs:1131.04 (284.39g, 42.16%), Protein:581.42 (146.19g, 21.67%)
• Health data: Sleep: 3 Soreness: 4 Fatigue: 4 Hours slept: 7.75

Bike

• 1h 00m
• 15.50 miles
• 15.50 Mi/hr

05:45/45F-Scattered Showers-Windy: Trainer:
5' w/u
6x4'[53:16 @ 85-90 cad],1'soft
4x4'[53:20 @ 95-100 cad],1'soft
5' w/d

Run

• 1h 00m
• 6.85 miles
• 08m 45s /Mi

11:00/Olympic Club Treadmill

14:53 Wow, it really feels like the season is here. Some of you guys might remember last November I applied to be "sponsored/subsidized" by GUSports as part of TeamGU 2007.

Well, today UPS dropped of a heavy box with a ton'o GU stuff in it today. Got all the above (actually more, as there were multiples of many of the items) minus the tri-top & shorts, running shirt, gu bike mount, and marathon'r small waist pack. Apparently, GUsports had some problem with clearing US Customs and will be shipping the missing stuff as soon as they're available.

The timing couldn't be more perfect, as I'm down to my last 2 GU gels at this moment! Now, I've got 96 of those little packets for the season!

13:30 Slept terribly last night, couldn't get to sleep and ended up watching Dancing with the Stars until I finally dozed off. This morning was tough getting out of bed to workout and compounded by cold, light rain and high winds--so no run, rode the trainer instead. As a consequence, at lunch I ran (for the first time) on the Club's treadmill.

Low back is better, but still gives me some dull aches every now and then. I'm gonna keep stretching it out, and trying to keep it loose. Its way better than it was last Friday/Saturday.

05:45 Powertap Summary, AM Trainer Ride

• Calories: 1839 From fat:326.09 (35.99g, 17.73%), From Carbs:1054.55 (261.91g, 57.34%), Protein:458.37 (113.84g, 24.92%)
• Health data: Sleep: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5

Swim

• 46m
• 2000.00 meters
• -----

11:00/Olympic Club Pool:
Intervals, 4x500m w/60-70"rest
1: 10'00" [T=2:00]
2: 10'25" [T=2:05]
3: 10'32" [T=2:07]
4: 10'33" [T=2:07]

Felt "ok" today. A little tired, and shows in my times. But, felt good to finish the workout.

• Calories: 2038 From fat:768.44 (85.4g, 37.71%), From Carbs:650.81 (162.74g, 31.93%), Protein:618.75 (154.72g, 30.36%)
• Health data: Sleep: 4 Soreness: 2 Fatigue: 2 Hours slept: 10.5

Bike

• 1h 39m
• 28.53 miles
• 17.29 Mi/hr

BRICK, Part 1 of 2:
07:50/52F/Windy-Patchy Clouds: 2X's Canada Rd (Hwy 92>Hwy 84 Loop).

Run

• 53m
• 6.35 miles
• 08m 21s /Mi

BRICK, Part 2 of 2:
09:35/55F/Windy-Patchy Clouds: out-n-back Canada Rd (Hwy 92>"5K-skater's-turnaround"(just 1/2mi north of Edgewood).

• Calories: 2194 From fat:852.37 (96.88g, 38.85%), From Carbs:861.12 (220.21g, 39.25%), Protein:480.51 (122.88g, 21.9%)
• Health data: Sleep: 3 Soreness: 2 Fatigue: 2 Hours slept: 9.5

Sport

• Commuter Cycling
• 10m

1.9mi round trip to 3rd Ave, for icies and jamba juice.

• Calories: 2625 From fat:749.83 (83.08g, 28.56%), From Carbs:1373.34 (342.38g, 52.32%), Protein:501.83 (125.11g, 19.12%)
• Health data: Sleep: 2 Soreness: 2 Fatigue: 4 Hours slept: 8.5

Run

• 1h 33m 28s
• 10.65 miles
• 08m 46s /Mi

15:57/73F-Dry-Breezy: Med-Long Run (LSD). Felt hot, sweated alot. Brought Amphipod with (2) 8oz bottles of H20, and 1 GU.

Out: 47'17" (AvgHR:140)
Turnaround: 00'51" (walk, GU+H2O)
In: 45'18" (AvgHR:167)

Swim

• 45m
• 2000.00 meters
• -----

10:45/Olympic Club Pool:
Intervals, 4x500m
1: 09'53" [T=1:59]
2: 10'13" [T=2:02]
3: 10'16" [T=2:03]
4: 10'25" [T=2:05]

• Calories: 2110 From fat:638.9 (70.05g, 30.28%), From Carbs:827.12 (204.05g, 39.2%), Protein:643.99 (158.87g, 30.52%)
• Health data: Sleep: 4 Soreness: 3 Fatigue: 2 Hours slept: 10

Bike

• 2h 05m
• 32.00 miles
• 15.36 Mi/hr

Session #1:
05:35/Trainer: Spinervals ABB-1 (1:20:00, 21mi)

Session #2:
11:55/Oly Spin:
10' w/u
3x4'(med,cad:95-98,avgHR:138),1'soft
3x4'(med-high,cad:90,avgHR:143),1'soft
5'w/d

• Calories: 2341 From fat:816.94 (90.39g, 34.9%), From Carbs:870.38 (216.68g, 37.18%), Protein:653.68 (162.73g, 27.92%)
• Health data: Sleep: 3 Soreness: 5 Fatigue: 4 Hours slept: 7.5