Run

• 40m 24s
• 4.70 miles
• 08m 36s /Mi

well my body was saying rest the last few days. So I did. Got up and moved about the house to get ready for the workout on auto pilot. Got to work to start my run with my headphones on and planned on an easy run.

Well that went to pot. I popped right into an aggressive gate and was cruzing. If 6 was a number for this run I would have givin it up today. Set a new personal record for this distance by 1 min 1 second. Tried to break the 40 min mark with a great kick in the last mile, not to be had. Need some goals I guess.

Set the old record just 3 weeks ago. Boy did I want to race today. Too bad I am planning on a B race this weekend. Need to keep that promise to myself.

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

Bike

• 1h 46m 55s
• 26.87 miles
• 15.08 Mi/hr

Saddle time was the only thing saving this ride from being a 1. The only thing not to happen was a flat. Got a late start so my wife could get a walk in. Left the house for an extended ride to my parents for a family function.

Almost wrecked in the driveway! Was practicing getting into the shoes on the bike and missed. the shoe was upsidedown and I almost wrecked. From there my route was a lousy choice. Potholes and lots of trafic. I hate mid day rides. Once the roads opened up the bike acted up again.

Went to the LBS on the ride for another adjusment. They showed me my deraler is getting tired and I need new shifters. Close to $400 for parts and labor. Time for a new bike next season, One season too early.

Oh well the family function was fun. Wantted a brick with the run, but was running too far behind. No tapper for this race realy. Still working twards the sprint on 9/10

• Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 2

Run

• 42m 43s
• 4.70 miles
• 09m 05s /Mi

Felt like I was moving a little faster than that. Tried to keep the gliding feeling the whole way.

Ran this moringing because DK was unable to make it at the last minute. No problem, that is why I bring my running shoes to a swim. :)

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

Bike

• 33m
• 6.30 miles
• 11.45 Mi/hr

trainer ride tonight. was going to go 70+ but I got a phone call just before starting from my uncle I have not seen in 2 years. He is comming to visit the weekend I am doing dingleberry. Sad I will miss him.

• Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 2 Hours slept: 8 Overall Workout: 4