Swim

• 1h 00m
• 2550.00 meters
• -----

Master's Swim
200 WU
1x450 3x(100 fist/50 kick)
3x200 20"RI build
2x300 20"RI 100 hard/50 easy/100 IM/50 easy
5x100 (2xhard, 2xmod, 1xeasy) (1:36, 1:39, 1:41, 1:45, 1:52)

CD
200

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

Run #1

• 36m 43s
• 3.74 miles
• 09m 49s /Mi

I was hoping I could get my long run in before the thunderstorms hit. I could see lightning off to the west. Ran close to home. When the lightning got close I headed home.

Run #2

• 2h 30m 04s
• 16.37 miles
• 09m 10s /Mi

Key Workout - Long run
Steady State

Ran after work since my morning attempt was cut short. This was an OK run. I never feel really good running after work. Tired I guess. Started out slowly and built pace to the top of long run pace. As the run went on, I started feeling better and running smoother. Had a headwind running out on Teel and it was hot. Tailwind on the way back and it started cooling off. The last hour was good. My joints ached but aerobically I felt fine. Just need more durability.

Sport

• Stretching
• 20m

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

Swim

• 1h 00m
• 2100.00 meters
• -----

Master's swim

WU
4x100 10"RI 25lt/25rt/25swim

Main
4x150 10"RI 50 easy/50 kick/50 hard
4x50@50"
4x150 10"RI 100 hard/50 easy
4x50@45"

CD
100

I coached the 5am swim then swam at the 6 am swim. Missed out on some warm up due to finishing up some coaching duties. Our lane was fast today. All the fishes showed up. We should have sandbagged more on the first 50. We all swam it between 38" and 41". That menat our 'leave on' interval was going to be fast. The second set of 50s I hit the first one on 40 but the rest I struggled to stay under 45".

• Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 6.5 Overall Workout: 3

Run

• 1h 08m 31s
• 7.77 miles
• 08m 49s /Mi

Cruise Intervals

WU - ran to the track
3x1mile 400m RI
CD - ran home from the track

Great workout. Felt good running the mile repeats. The first was too fast. Others OK. Saw Kenny at the track.

Bike

• 59m 31s
• 18.13 miles
• 18.28 Mi/hr

Rode to Panther Creek then attempted to do a couple of tempo intervals.

Had a flat. I was stopped on the side of Pather Creek. I was off the road in the grass changing my flat when a guy in a truck stopped to ask if I needed help. I said no, I was OK. He stayed there asking me how a got a flat. Meanwhile, I see this truck coming fast and not slowing down. I thought he was going to smash into the back of the stopped truck. I dropped everthing and took off running. I didn't want to be anywhere near this crash. The truck swerved at the last minute to miss the stopped truck. People need to use common sense. Why this guy stopped I have no idea. Fine, slow down, make sure I'm not injured, but don't stop in traffic to see if I need help to change a flat. If I'm bleeding or laid out then stop. Just changing a flat, keep going. This was stupid. I appreciate that he wanted to help a fellow cyclist, but his stopping put me in more danger than if he just kept on going. I swear, I thought I was going to see a major accident happen right in front of me. I was hauling ass away when that truck swerved. After that I gave up and rode home.

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

Bike

• 2h 42m 21s
• 41.85 miles
• 15.41 Mi/hr

Steady State

Much better ride than yesterday. But, it was also much shorter. Did a better job of staying in my lower HR zones and not maxing out my HR. Slow pace, but this route (and yesterday's) are constant rolling hills. Some of the climbs are fairly long. I love riding this area.

Today the wind wasn't nearly as bad as yesterday. Still hot and dry.

Run

• 59m 06s
• 6.32 miles
• 09m 21s /Mi

Transition run

Great t-run. Started out slowly and built my pace to long run pace. Felt comfortable and ran easy. Much better workout than yesterday. But, the bike was much shorter.

• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 7.5 Overall Workout: 4

Run

• 26m 01s
• 2.52 miles
• 10m 19s /Mi

Transition Run

Not a good t-run. Still felt sluggish. It was hot and dry. Walked some of this run.

Bike

• 5h 04m 43s
• 83.41 miles
• 16.42 Mi/hr

Steady State

Rode the Willow City loop in Fredericksburg, TX. I love this route. The scenary is awesome and the hills are tough.

But, I didn't have it today. I felt sluggish and unmotivated. The unmotivated part really bothered me. The goal was to stay in steady state zone except for the hills. Failed to do so. Maybe it was my nutrition or maybe not enough sleep.

Oh well. It's history. Time to keep training.

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7.5 Overall Workout: 2