Run

• 1h 00m 04s
• 5.02 miles
• 11m 58s /Mi

Tough run in the heat. Set a reminder on my watch for 160 bpm and during the first half I could get away with slowing the pace to bring it back down but the second half required that I walk for about 15 seconds up to 45 seconds to bring it down. At about the 50 minute mark I figured since I only had ten minutes left I could just run it in. That lasted about 5 minutes, I took another walk break, then ran 3 more, walked, ran. I'm glad I decided to swallow the pride and honor the heart rate because I feel pretty good right now a few hours later and I know I would probably have a headache and be a pile of crap if I had just run hard. I weighed myself before and after and I lost at least 2lbs, on top of drinking about 16 ounces of water during the run and another 8 plus a donut afterward, before I weighed myself the second time. Crazy! I expected the water I drank during the workout to negate any weight loss. This is good info to have and I'll definitely be keeping a close eye on hydration for my longer workouts from this point moving forward.

Bike

• 1h 22m 01s
• 17.34 miles
• 12.68 Mi/hr

Rode to the YMCA and back with my Brynnie. Easy bike day today in preparation for a long run tomorrow. Hopefully I can get outside while it's still somewhat cool-ish so I don't die like I did last weekend. I'm feeling more confident about my running the past few days, not sure why. I haven't had any major breakthroughs or anything. Hopefully it's a sign of things to come. March 28, '08 was my first run of my IMKS training that year, so I'm already ahead of where I was back then. It's interesting to go back and read through the old logs.

Oh I forgot to mention, my Garmin was acting really strange and showing these crazy heart rates (like 190 two minutes into my ride, which I knew was way wrong). Coasting down the big hill on HWY 2 I hit 227 apparently. That's why the max HR value is ridiculous. I'd be surprised if the avg HR wasn't way off too.

Run

• 35m 36s
• 3.30 miles
• 10m 47s /Mi

Interesting... my run earlier this week was at a slower pace, higher average HR, and flatter route (shorter too). Contrast with today's run when I didn't feel like doing it because my legs were pretty whooped after last night's bike ride, and you get: ???

Bike

• 2h 10m 39s
• 34.06 miles
• 15.64 Mi/hr

Group ride--it was so nice not having to fight the wind because we had a pretty smooth paceline going. I even managed to hang on while we went up the Roca hill--something I had trouble doing last year.

Run

• 31m 10s
• 2.80 miles
• 11m 07s /Mi

Comfortably paced 3-miler (okay, ALMOST 3-miler) to start the day off right. Ran with Brynn and Penny. Penny was being bad and ended up slipping her harness, so we just rolled with it and she actually did better OFF leash than she does ON leash! We were just running on the gravel road out by where we live anyway which doesn't have much traffic (we saw exactly 1 car in the half hour we were out there) and I think Penny really enjoyed it. We might make this a more regular thing :)

Swim

• 26m 04s
• 1600.00 yards
• 01m 37s /100 yards

Didn't know what my workout was going to be until I was in the water. I settled on 16x50 all-out sprints, on 10s of rest. After three of those I was ready to quit, so I decided to do sets of 4 on 10s with a minute or so between sets. That worked well, but after 3 sets I could feel my form and everything kinda going to crap. I've been reading the Triathlete's Training Bible through again and took a pearl of wisdom from that book - if the form is failing then it's time to hang it up. Also leaving some in the tank factored in. So my workout was as follows:

w/u - 200

1:38, 1:40

m/s 3 x 4x50 on 10s rest

1-37
2-40
3-42
4-42

1-39
2-42
3-43
4-43

1-38
2-42
3-44
4-44

400 at RPE 5

1:48, 1:53, 1:49, 1:49

200 - 25build, 25 easy, build, easy

1:41, 1:42

c/d - 200 easy

1:54, 1:55