Run

• 1h 18m 13s
• 7.03 miles
• 11m 07s /Mi

did much better on the HR today; hips OK, too

Sport

• Stretching
• 15m

Strength

• 20m

3 reps:
Burpees x5
Biceps curls x10 10#
Medicine ball v-up sit-ups x10 12.5#
Chair dips x7
Pushups x 8/8/10 (on knees)
2 min rest

Run

• 38m 43s
• 3.50 miles
• 11m 03s /Mi

HR was a bit out of control; spent way too much time in Z3

Swim

• 22m 52s
• 1312.34 yards
• 01m 44s /100 yards

Warm up:
100 swim, 100 kick, 100 pull,
100 build: 8:19

100: 1:59
4x25 sprint: 22.6/24.0/22.7/24.0
100: 1:55
4x50 sprint: 49.7/52.0/51.3/51.6
50: 56.2
100: 1:53

150cd: 2:55

Bike

• 1h 00m 36s
• 17.10 miles
• 16.93 Mi/hr

rollers

Run

• 40m 33s
• 3.56 miles
• 11m 23s /Mi

Z1/Z2

Strength

• 18m

3 reps:
Burpees x 5
Biceps curls x10 10#
Medicine ball v-up sit-ups x10 10#/15#/15#
Chair dips x10
Pushups x10 (on knees for most)
2 min rest

10# was a little too light and 15# was a little too heavy for the medicine ball work; next time will go with 12.5#

chair dips and pushups were the toughest

Swim

• 40m 55s
• 2187.23 yards
• 01m 52s /100 yards

A little too easy on the easy

200wu: 4:06

4x400: very easy/easy/moderate/fast:
8:28/8:26/8:02/7:42

200cd: 4:13

Run

• 1h 52m 49s
• 10.15 miles
• 11m 07s /Mi

beautiful weather for running, but the run felt pretty awful; my left hip was tight on the outside right from the start and later became painful on any hills; around mile 6 the right hip wanted some attention, too, and started hurting. After stretching, foam roller, shower and ibuprofen, things feel ok.

forgot to turn the auto-lap back on after the fartlek run:

mile 1: 10:27; 123 avg HR/139 maxHR
mile 2: 10:39; 132 avg HR/145 maxHR
mile 3: 11:13; 136 avg HR/147 maxHR
mile 4: 11:25; 140 avg HR/149 maxHR
mile 5: 11:08; 135 avg HR/145 maxHR
mile 6: 11:14; 135 avg HR/144 maxHR
mile 7: 11:14; 136 avg HR/147 maxHR
mile 8: 11:22; 138 avg HR/146 maxHR
mile 9: 11:31; 137 avg HR/144 maxHR
mile 10: 10:57; 137 avg HR/142 maxHR
mile 10.15: 1:41; 142 avg HR/143 maxHR

Sport

• Stretching
• 15m