• Health data: Hours slept: 7

Bike

• 30m
• 13.00 kms
• -----

That's the first layer. First time on my Road bike since God was a boy. Mind you I was indoors! A little nipply out.
Felt very good. Have to readjust the cleat on my left tri-shoe.

Swim

• 30m
• 1200.00 meters
• 02m 30s /100 meters

Second Layer completed. Felt better today. I can see the donut hole!
200 wu
1,2,3 pyramid
100 cd bs.

Run

• 41m 57s
• 7.29 kms
• 05m 45s /KM

Donut is all made. I guess I didn't forget how.
A little Zen like.
Ran around park and lake while first born did track practice. Felt a little stiff, but loosened up nicely. At about 5 k started to get an unfamiliar tinge in my left ankle, then calf, thigh and low groin. I let up just a bit. Stretched the sucker out for a while!

Sport

• Stretching
• 20m

• Health data: Hours slept: 6

Swim

• 30m
• 800.00 meters
• -----

I forgot how draining a swim can be. Still, I got it started. Form was very good, endurance just wasn't there. Felt my left tricep tighten up.

Just did some easy stroke stuff, a little quicker than I should have, maybe. Finished up with 50 BS.
Good to be back in the water. First time since Ironman Canada. I should really bathe more often!

• Health data: Hours slept: 7.5

• Health data: Hours slept: 9

Run

• 56m 36s
• 10.16 kms
• 05m 34s /KM

Wow. Again another interesting run. Just got faster and faster. Three breaks less than 1 minute.
I guess I have to call this Steady state. Pushed but felt really good, could have gone faster. Eased up on hills, legs were just flying.
Ran with Ironman. Good pacer!
Snow is now here. All bets are off!

Sport

• Snow Shoveling
• 30m

• Health data: Hours slept: 6.5

Run

• 40m 34s
• 7.16 kms
• 05m 40s /KM

Ran around while waiting for first born to do his track stuff. Great run. Didn't stop once. no nutrition. Just great!
Still no HRM

• Health data: Hours slept: 9

Strength

• 1h 15m

Felt pretty good during the routine. Pretty strong. Somethings coming together.

Sport

• Chiropractic
• 15m

• Health data: Hours slept: 6