Run

• 29m 58s
• 3.00 miles
• 09m 59s /Mi

saw my PT on Tuesday and we tweaked my mechanics a bit; he said I still need to use my quads more. Also, I'm supposed to minimize the time my feet are on the ground. In my mind I think of the correct stride as "knees out front". I feel almost like I'm prancing.

Today's run went well, feeling it less in my glutes than before. I guess that's what we're looking for.

I feel like each stride is propelling my further.

Sport

• Stretching
• 05m

Swim

• 36m 58s
• 2000.00 yards
• 01m 51s /100 yards

W/U- 100 swim, 100 kick, 100 pull, 100 swim – back to back (1:00 RI): 8:04

100 Fast (:20 RI): 1:42
200 Easy (:15 RI): 3:57

4x100 Fast (:20 RI):
1:46/1:47/1:47/1:45

100 Easy (:15 RI): 1:53
200 Fast (:20 RI): 3:35

4x100 Moderate (:20 RI):
1:47/1:49/1:48/1:48
100 Fast (:20 RI): 1:44

C/D – 100 swim: 1:51

Bike

• 1h 12m 31s
• 17.43 miles
• 14.42 Mi/hr

fell off the damn rollers again! Had 3 minutes to go; almost got back on but then just said frack it!

Keep a nice steady, easy pace on the trainer. Enjoy the recovery week!

Bike #1

• 11m 30s
• 2.65 miles
• 13.82 Mi/hr

warmup

Bike #2

• 1h 35m 07s
• 25.13 miles
• 15.85 Mi/hr

Columbia Tri route

very windy, hard effort; mostly headwind early, mostly tailwind later (really shows in the lap speeds); considering the wind this was a pretty good ride (about 3 minutes slower than last year's race)

Bike #3

• 12m 22s
• 2.84 miles
• 13.79 Mi/hr

cooldown

Run

• 57m 13s
• 5.57 miles
• 10m 16s /Mi

felt looong, but felt better than Thursday's run