Swim

• 38m
• 1500.00 meters
• -----

Normal workout... nothing too difficult, just working on strengthening my back again.

w/u: 2x (1x50m FC ez, 1x50m BS ez) RI=:20
drills: 3x (1x50m pull with fists & pull buoy, 1x50m catch-up with pull buoy) RI=:15
m/s: 2x 400m FC @8:40 RI=:60
c/d: 2x 100m BS ez RI=:15

• Calories out: 3450 From lifestyle:3045, From activities:406
• Health data: Hours slept: 6

Run

• 22m 40s
• 3.62 kms
• 06m 15s /KM

Another run around the short block... kept the pace pretty steady, but didn't allow myself any walking. A couple times I felt like I should, but kept going. I think those times, I was going up slight inclines... and into wind... so it "hurt" a little more. Have to keep this up for a few weeks, get my legs stronger... and lose the excess baggage. Our friends last night, said that I'm looking thinner again... and they have seen me a couple times since the accident... so I think the desired affect is taking effect and I'm losing the weight.

In zone: 19:48
Calories: 265

• Calories out: 3360 From lifestyle:3057, From activities:303
• Health data: Hours slept: 6

Swim

• 40m
• 150.00 meters
• -----

Took #2 out for a drive in Rita... the standard transmission car---EEEEP!!! It is a learning process, but he did well enough, considering the car. After the driving we went for a swim... I did my normal workout lately, he did his. We need to get him out more regularly to build up his stamina in the water.

w/u: 2x (1x50 FS ez, 1x50 BS ez, RI=:20)
drills: 3x (1x50 pull with buoy, 1x50 catch up, RI=:15)
m/s: 2x400m FS steady on 8:40
c/d: 2x100 BS ez

My back was feeling a little tight today after dancing last night, but nothing that a little stretching wouldn't help. I need to swim more to activate those muscles in my back that have become quite weak. I think a couple weeks of doing this workout, then I will start to build towards longer swims again.

Sport

• Dancing
• 1h 00m

I'll put an hour down... probably all we danced, but we were standing around and chatting with friends all night... and that is what hurt the most. Had to find a couch to sit in after 3 hours... fortunately, friends of ours took pity on us and joined us and we had a good talk. Really wished we lived closer together, but we stay in touch with them thru electronic mediums... thank goodness for internet and text messaging. :)

• Calories out: 3943 From lifestyle:2995, From activities:948
• Health data: Hours slept: 6

Run

• 24m 25s
• 3.62 kms
• 06m 44s /KM

A VERY easy run... no walking though. First time I've done a straight run in years. Felt ok, the achilles was getting tired near the end (not sore, just tired). Legs were fine, HR easy, lungs good... looks like I can start building some mileage again. Will try to run 2x next week. :)

In zone: 17:57
Calories: 237

• Calories out: 3381 From lifestyle:3056, From activities:326
• Health data: Hours slept: 6

Sport

• Yard Work
• 15m

Mowed the lawn quickly... first- it needed it before rain, second-gas tank was almost empty.

• Calories out: 3153 From lifestyle:3063, From activities:90
• Health data: Hours slept: 6

Bike #1

• 45m 25s
• 21.14 kms
• 27.92 KM/hr

Nice easy commute this morning... nice to leave on time for a change. I took it easy on the hills, and stayed in the small ring for most of the ride (all but the long downhill... I have to go fast there or else have drivers pass me ridiculously close. If I'm going fast, they treat me more like a car... I am almost doing the speed limit there). Got into the industrial park and was cruising along, when this SUV buzzed me on purpose... no vehicles coming and plenty of room... yet he came well within the 3' limit. Almost caught him at the stop sign, but he raced out of there... PRICK! (sorry... gotta vent)

The rest of the way it was great. I even had a truck stay behind me in the left turn lane... all the way to the light. It was refreshing to see someone obeying the law for a change. :)

In zone: 25:39
Calories: 474

Bike #2

• 48m
• 21.14 kms
• 26.43 KM/hr

evening commute... have to leave early/on time.. as we have a dinner date with friends. :)

Left 5 minutes early, but the wind was nasty... and the traffic was heavy (amazing what 15 minutes does to clear up traffic)... still made it home in good time. I didn't force the issue with the wind and kept the gearing easy and just spun into the wind.

In zone:
Calories:

• Calories out: 4497 From lifestyle:3000, From activities:1496
• Health data: Hours slept: 6

Bike #1

• 45m 04s
• 20.55 kms
• 27.35 KM/hr

Chilly morning... -4*C, but it was a lovely morning. Nice sunrise and pretty calm.

Rode the alternate commute as my normal route is under construction (again... but will be glad when done). This means I have to take a VERY busy road into town... with the 2 km downhill which people don't like sharing the road. This means I ride way out in the lane and force people to pass correctly. Fortunately, the morning drivers are FAR more polite then the evening drivers.

In zone: 38:19
Calories: 478

Bike #2

• 40m 25s
• 20.55 kms
• 30.49 KM/hr

Sigh... worked 20 minutes longer then I should have, so had to rush home. Fortunately, I had a bit of a tailwind and it made for a sort of fun ride. Just opened the throttle and pumped for as long as I could. Made it 3/4 way up most hills before having to gear down significantly. I took a different route home than last night and had better drivers... still a couple nut-cases, but far fewer.

Hope tomorrow is another good day... the weekend looks like a wash out. :(

In zone: 39:08
Calories: 486

• Calories out: 4376 From lifestyle:3007, From activities:1370
• Health data: Hours slept: 6