Swim

• 47m 25s
• 2600.00 yards
• 01m 49s /100 yards

1000 - 17:46
1:38
1:47
1:48
1:47
1:48
1:49
1:47
1:47
1:51
1:46

1000 - 18:45
1:41
1:44
1:42
1:49
1:47
1:58
2:40
1:50
1:49
1:46

600 - 10:55
1:37
1:58
1:43

3:44
1:53


So the first 1,000 I was in the open area (still lap lanes, but not exclusive to lap swimming). The second 1,000 I was able to get into the lap lane (there were already 2 people in there and both left, then another guy jumped in before I finished my first set). Split lanes with that guy for 1.25 laps and then he got my attention and notified me we were switching to circles since a lady was joining us in the lane. Then a FOURTH person joined us. Now, I know circle swimming can work with like 8 people in a lane, but the ALL have to be at (or near) the same speed. We were not. The third member was way slow, the other guy with me was a tad faster than I was, and the fourth member (another gal) was slower than me. Finally she switched to the open area that I had come from and the guy must've finished his workout because he left, which left me and granny to finish out our sets. I got a HUGE calf cramp which I suspect is when I got that 1:58 split, and I noticed my left patella tendon was hurting, so I swam a few more hundreds and bagged it. I could tell my form was leaving something to be desired, so I figured it was best to just call it a day knowing I needed to not have siezed calves for my ride tonight.

Bike

• 27m 01s
• 7.41 miles
• 16.45 Mi/hr

5 minute warm-up, start @100W, increasing 1 gear every minute
30" SLD each leg w/60" recovery (5x)
50"@200W; 10" spin-up to big ring (10x)
5 minute cool-down, decreasing 1 gear every minute

Run

• 30m 13s
• 2.86 miles
• 10m 34s /Mi

Phew, was running 9-9:30's for the first half, then we turned around and were going into the wind and a slight uphill that of course we didn't sense when we were running DOWN it! Brynn and I took the jogging stroller and pushed the little boys while D was at church youth group. I was hoping he would be able to come with us, get a little bit of training in since track is over and he doesn't have any structured athletics until he starts playing basketball sometime in June.

Oh, and once again, useless HR data.

Run

• 22m 55s
• 2.41 miles
• 09m 30s /Mi

Run commute with the Mrs. to go pick up paint samples from Menards. Saved probably $0.25 in gas! ;)

Bike

• 1h 48m 45s
• 35.29 miles
• 19.47 Mi/hr

Phew. That includes the ride to and the ride of the time trial (40K again). My time is roughly 1:14:40-ish for an average speed of 19.94mph. I put the disc on the rear for this ride today and I think that combined with the recovery week last week helped carry me to a faster avg speed this week from last week. Got to the start house and they had already started sending off riders. Tom asked what my average was going to be and I told him 19 so he sent me right away. I had time to clip out, tell him my avg. clip back in and go! haha

I didn't really plan any sort of strategy. On the way there I felt that the wind was basically coming out of the North, and all but a few miles of the course were from West to East, so I knew cross winds might be a factor with the disc but it wasn't as bad as I had expected. Going North from Roca Rd through Bennet was tough and I started getting calf cramps near the top of that Bennet hill so I dialed it back for a few miles. Otherwise I just pretty much went by feel and always found myself well into the low 200s for wattage whenever I would look down at it.

Brynn brought the little boys down to the finish line which was less than a mile from our house and that was super funny to see them yelling and cheering for us as we finished. I could hear them loud and clear when I finished even though we were across a four-lane HWY with a median. She said that they cheered for everybody and said that some people even gave a little wave or a fist pump when they heard them. Can't wait for IMKS to have them out there spectating the course!

Bike

• 1h 10m 25s
• 18.23 miles
• 15.53 Mi/hr

Took the boy on a bike ride because he's been wanting to go for a few days now and we just have been super busy. He rode my Trek while I took the P2 and we went on that 17+mile loop that I found that goes on trails for 90% of the way. He had to wear my bike shoes which are a couple sizes too big, so hopefully he will want to save up and get new shoes that fit him and a new bike that fits him too!

Swim

• 17m 48s
• 951.00 yards
• 01m 52s /100 yards

Open water swimming at Wagon Train! Did the Garmin-in-plastic-baggie-inside-plastic-baggie-inside-swim-cap trick and it worked like a charm! Going through my splits it seems like from each corner buoy to the other it's only about 83 yards or so, which is pretty small for a beach swimming area. Oh well. It's close and it's warm enough to swim it without a wetsuit (although it is pretty darn chilly in some spots).

My swimming was 95% straight. Every time I sighted except for maybe three times I was heading toward my target and only ended up sighting maybe every 20-24 strokes. Hopefully that's a sign of things to come.

Run

• 37m 34s
• 3.82 miles
• 09m 50s /Mi

Ran with Brynn & The Poon. Decided to turn off the HR alarm and the time alarm and run the whole way. Penny actually was the one who created the recovery intervals, needing to poop, then we had to wait for cars before crossing the HWY, then we had to stop for her to wade in the pond by the heart hospital, then she had to pee, then we turned around, then she went slow for a few minutes, then she had to drink out of the sprinkler, then stop at the lake again, so we had all kind of stops and breaks and rests. None more than maybe 30 seconds, but still. One of my faster runs avg pace-wise in a while. My Wenesday runs are also going to be without the run/walk intervals to try and build up my running fitness that way as well, now that I'm basically running injury & pain-free.