Run

• 1h 10m 06s
• 8.21 miles
• 08m 32s /Mi

Medium Long run - tempo

Watched the swim start at the Disco Tri. Then headed out for my run. Ran on the road out of the park and was able to watch the Sprint athletes coming in. Cheered on the TTT and others I recognized.

Ran 2x20' tempo (7:40/mi) 5' RI. The rest of the run was at long run pace.

Bike

• 1h 51m 34s
• 32.38 miles
• 17.41 Mi/hr

Endurance - Steady State

Rode after returning from the Disco Tri (I only spectated). Planned to ride to Celina and back, but the thunderstorms kept me close to home. The thunderstorms also kept the temperature down and kept me guessing which direction the wind would be coming from. It was wierd.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 6 Overall Workout: 3

Bike

• 6h 01m 55s
• 107.80 miles
• 17.87 Mi/hr

Endurance - Steady state

Met up with Kenny at Starbucks. He rode to Celina with me and then back to Frisco. That took about 2 hours. So now where to. Headed to Austin Ranch; rode around there for a while. Then back home to re-fuel. Headed back to Celina. Went north of Celina to the hills there.

On the hill just north of Celina I was run off the road by an idiot in a Jeep. I was slowly climbing the hill. He pulled out to pass a car coming down the hill. I raised my arms as if to say "Hey, I'm right here". He didn't slow down. I bailed off into the ditch, went over the handle bars and landed on my right side. He didn't stop. The car he was passing stopped. When they saw me stand up, they took off. What an idiot. I have no sympathy, compassion or use for people like that. If he's going to put my life in danager, then f*&^ him. I hope he crashed on the way home and died a slow, miserable death.

I'm OK. Except for a little road rash on my right hip and a bruised hip.

Continued the ride. Felt great the whole ride. Got off the bike feeling good and went right into the run.

Run

• 30m 19s
• 3.41 miles
• 08m 54s /Mi

Transition run
T2: 2:44

Felt good heading out on this run. It was hot but not too bad. Looked a my Garmin and saw 8:30/mile. After 15 minutes of running I realized I had gone out too fast. HR and pace decoupled. Had to slow to 9:00/mile to stabilize my HR. I should know better. Need to go out slow and build pace. Lesson learned.

Nutrition was perfect on the bike. Stomach felt fine. Legs felt energized.

Swim

• 1h 00m
• 2500.00 meters
• -----

Master's Swim

WU
300
200 Kick

1x600 build
1x200 IM
1x600 50 easy/50 hard
1x200 - count stroke
1x200 race pace

200 CD

• Health data: Sleep: 5 Stress: 3 Soreness: 2 Fatigue: 4 Hours slept: 7 Overall Workout: 3

Run

• 2h 02m 27s
• 13.50 miles
• 09m 04s /Mi

Key Workout - Long Run

Ran at my long run pace. Felt good running, but it was a little slower than I expected. I need to stay focused and run at the top of long run zone - 8:30/mile.

Bike

• 1h 50m 31s
• 31.43 miles
• 17.06 Mi/hr

Medium long ride

Rode at Austin Ranch. Started at 5. Did one loop then met up with Brandon and did two loops with him. Saw Karen, Gary, Tim, et al doing hill repeats on the Windhaven hill.

This was just an easy ride. Tried to keep my HR in Steady State zone, but didn't work so well. Too hot.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Swim

• 1h 00m
• 2450.00 meters
• -----

Master's Swim
300 WU
4x75 10"RI 25 ctchup/25 swim/25 kick

4x100 10"RI 50 mod/50 hard
4x125 10"RI 100 build/25 sprint
5x150 15"RI 50 mod/50 hard/50 mod

CD
200

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Run

• 45m 51s
• 5.19 miles
• 08m 49s /Mi

Short Intervals

1 mile wu
8x400@1:45 200RI
1mile cd

These intervlas felt good. Wanted to keep going but ran out of time.

Strength

• 30m

Core, ITB exercises, stretching