Swim

• 44m 18s
• 2405.95 yards
• 01m 50s /100 yards

endurance work

100m wu: 1:49
15000m: 30:22
300m "fast": 5:58
200m: 4:10
100m cd: 2:09

still working on keeping my head down, and hopefully, consequentially, my legs up. Judging by my time on the 1500 I think it is working!

Run

• 06m 36s
• 0.66 miles
• 10m /Mi

run with WeeBeast

Run

• 31m 12s
• 3.40 miles
• 09m 10s /Mi

first 1/2mi: 4:15
last 1/2mi: 4:55

a good, fast run; felt good, too.

Swim

• 45m 21s
• 2460.63 yards
• 01m 50s /100 yards

100m 1:52
200m 3:59
350m 6:56
400m 8:01
400m 8:04
300m 6:12
200m 4:01
100m x2 4:10
50m x2 2:07

first swim since the tri 10 days ago, first time back in the pool in 14 days. I felt like I lost some endurance. Worked on keeping my head down more as that's supposed to help bring the legs up. It may have helped.

Bike #1

• 41m 31s
• 9.80 miles
• 14.16 Mi/hr

bike to work

I felt slow today! Seemed like I hit every light, too. Got a little more aggressive about taking the lane.

Bike #2

• 58m 31s
• 10.04 miles
• 10.29 Mi/hr

commute home

very slow into a strong headwind

Run

• 06m 39s
• 0.66 miles
• 10m 04s /Mi

run with WeeBeast

Run

• 31m 27s
• 3.40 miles
• 09m 15s /Mi

first 1/2mi: 4:18
last 1/2mi: 4:47

a run in the drizzling rain...Kinetic flashbacks! ;)

pushed it pretty hard. Good pace. It felt good!

Sport

• Stretching
• 16m

Run #1

• 32m 06s
• 3.11 miles
• 10m 19s /Mi

first 1/2mi: 4:52
last 1/2mi: 5:15

I felt so good yesterday that I decided I'd do a low intensity run today. It felt so good to be back out running!

Run #2

• 07m 31s
• 0.68 miles
• 11m 04s /Mi

Run with WeeBeast

she wasn't feeling it today. It may have been the dancing she did this morning, it may have been too close after eating lunch, it may have been the heat. Still, she didn't walk.

Sport

• Stretching
• 20m