Bike

• 1h 01m 40s
• 16.89 miles
• 16.43 Mi/hr

It was HOT. The wind felt like a blow dryer. I rode steady trying to keep my HR below 125. My legs felt good. No fatigue from yesterday's long run.

Sport

• Stretching
• 15m

• Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3

Swim

• 1h 00m
• 2500.00 meters
• -----

Master's Swim
WU
300

Main Set
4 x (25 drill, 50 kick, 75 hard, 100 IM) RI10"
4 x (25 easy, 50 mod, 75 hard, 100 build) RI15"

CD
200

Run

• 1h 44m 49s
• 11.84 miles
• 08m 51s /Mi

Key Workout - Long Run
Fast Finish

Run steady at long run pace (9:24-8:24). At 1:30 pick up the pace gradually to finish at 10k pace (7:20). Practice race day nutrition.

Sport

• Stretching
• 15m

• Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 6 Overall Workout: 4

Run

• 58m 09s
• 6.31 miles
• 09m 13s /Mi

Medium Intervals

WU
1 mile
Drills

Main
6x800 400 RI (3:29-3:34)

CD
1 mile easy

Track workout. Nice morning for a run. The temp was a cool 70. Felt good doing these intervals.

Bike

• 1h 02m 21s
• 18.24 miles
• 17.55 Mi/hr

Skipped the hill repeats and did an easy steady state ride. Once again, nice pace, low HR. I'm getting used to these HR zones.

Sport

• Stretching
• 15m

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

Swim

• 1h 20m
• 3600.00 meters
• -----

WU
50/100/150 build RI10"
150/100/50 descend RI10"

Main
7x400
Odd sets 4x100 1&2 steady, 3 mod-hard, 4 easy RI15"
Even sets 400 steady RI20"

CD
200

Was supposed to swim 4000m. Ran out of time.

Strength

• 45m

Core, ITB exercises, stretching

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

Bike

• 4h 00m 07s
• 72.76 miles
• 18.18 Mi/hr

Steady State

Tried out my new HR zones based on the VO2 test Kristen did on me. Based on VO2 my HR zones are lower than the zones I had been using which were based on field tests. I was a bit skeptical riding at these lower HR zones. But gave it a try today. I rode in my steady state zone which tops out at 125 bpm. My avg HR was 114 at 18.2 mph. I'll take that all day long. It was an easy ride. I checked my rides during June. I was averaging in the 130s. And my speed was only slightly faster.

I was supposed to start this ride at 6 am. At 5 my alarm went off. I heard the rain then rolled over and went back to sleep. I was supposed to meet Todd and Jenny at 7. But the rain sounded so nice. It was great to sleep in. Started this ride after lunch and got rained on for half the ride. Rode to Celina while the rain poured down. Then back to Frisco and to Austin Ranch then back to Frisco.

Great ride, nice temps, loved the rain, NO wind. Awesome.

Sport

• Stretching
• 15m

• Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8.5 Overall Workout: 5

Run

• 1h 15m 06s
• 8.25 miles
• 09m 06s /Mi

Key Workout - Long Run

Run at long run pace. Finish fast during the last 15' at 10k pace.

Good run. Felt comfortable and recovered. Kept the pace at my long run pace. Knee felt OK most of the run. It started feeling a little wierd toward the end of the run. Lots of stretching after the run.

Sport

• Stretching
• 20m

• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3

Swim

• 1h 00m
• 2400.00 meters
• -----

WU
300
100 catch up
200 kick

Main
400 alt 100 easy/100 hard
500 build
300 100back/100breast/100free
400 200easy/200hard

CD
200

Bike

• 2h 18m 07s
• 43.28 miles
• 18.80 Mi/hr

After swimming I drove to Todd & Jenny's to meet up for a bike ride. Great ride with some great friends - Todd, Jenny, Jen, Buehler, Pat, Omar and Jim (a guy none of us know but we picked him up along the way). I played around with my new HR zones based on a VO2 test. Not sure about these zones. I know they are accurate. In fact, they match other 'lab' tests I've done in the past. But the zones are so much lower than field tests. I'm not sure I can ride that slow.

Run

• 19m 10s
• 2.05 miles
• 09m 21s /Mi

Brick

Easy, HOT run after the bike. Then jumped in the Hogan's swimming pool!

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