Run

• 1h 00m
• 6.27 miles
• 09m 34s /Mi

Low 80s and very windy. Wind gusts of 15-20mph but I got it done. HR shows the effort was harder than it should have been.

Run

• 30m
• 3.20 miles
• 09m 22s /Mi

Another day with temps in the low 80s and lots of wind.

Swim

• 1h 04m 52s
• 3000.00 yards
• 02m 09s /100 yards

500 warm up in 10:18
200 pull buoy in 4:08
300 drills (1:50, 1:08, 1:39, 1:18, 1:21, 1:06)
5 x 300 (6:09, 6:14, 6:20, 6:24, 6:31)
500 pull buoy in 10:25

I could tell I was getting tired as the workout went on. Plus the pool was really crowded tonight and it normally isn't. I was sharing a lane, but kept watching to see if a 3rd person was going to jump in and have to do circle swim, which I don't really like.

Sport

• Walking
• 21m 52s

1.4 miles of walking the dog
HR ave 124 / max 136

I kept my garmin on for this because I wanted to see where my heart rate fell in relation to my zones from the VO2 test. As expected, low Zone 1.

Run #1

• 30m
• 3.20 miles
• 09m 22s /Mi

Temps in the low 80s, but very windy. Body needs to get used to the heat again.

Run #2

• 06m 25s
• 0.45 miles
• 14m 15s /Mi

cool down walk back to the house after the run

Bike

• 45m 18s
• 10.19 miles
• 13.50 Mi/hr

Beautiful day, so I wanted to ride outside, but I wasn't in the mood to do my normal route. I ended up staying in the neighborhood, which explains the very low mph average. Lots of stop signs. Sometimes you need the leisurely ride.

Swim

• 1h 07m 50s
• 3200.00 yards
• 02m 07s /100 yards

Longest swim to date.

500 warm up in 10:25
200 pull buoy in 4:09
300 drills (1:40, 1:10, 1:21, 1:20 and 2:20 for last 100)
5 x 200 (4:06, 4:16, 4:12, 4:12, 4:13)
10 x 100 (2:03, 2:01, 2:00, 2:01, 2:01, 2:00, 1:59, 1:57, 1:59, 1:59)
200 pull buoy in 4:12

When I saw my 100's right at the 2:00 mark, I worked hard at the end to get under that.

Bike

• 2h 27m 07s
• 38.63 miles
• 15.75 Mi/hr

Did the Rosedale Ride and then at the end cut the course to go to my son's soccer game. Time, heart rate, etc. is on the garmin at home, but for some reason, the distance on the computer stuck in my mind. Will update the rest later.