Run

• 40m
• 3.67 miles
• 10m 54s /Mi

treadmill

Bike

• 1h 30m
• 23.76 miles
• 15.84 Mi/hr

trainer

Run

• 1h 00m
• 5.50 miles
• 10m 54s /Mi

It has been raining all day, so it was a treadmill day. I just hope the rain is gone before Sunday's century ride. That won't be fun if the rain is still around.

Strength

• 10m

Run

• 40m
• 4.24 miles
• 09m 25s /Mi

outside run
high 70s with some strong wind gusts at times

Swim

• 1h 03m 36s
• 3000.00 yards
• 02m 07s /100 yards

500 warm up in 10:04
200 pull buoy in 3:56
300 drills (1:33, 1:06, 1:15, 1:18, 1:06, 2:01)
500 in 10:17
400 in 8:19
300 in 6:14
200 in 4:08
100 in 1;58
500 in 10:14

took about 45 seconds in between each set of the main set to rest

Bike

• 1h 00m
• 17.09 miles
• 17.09 Mi/hr

trainer ride

10 minutes easy
40 minutes of 2 min hard/1 min easy
10 minutes easy

Strength

• 10m

Sport

• Yoga
• 1h 00m

Bike

• 45m
• 12.24 miles
• 16.32 Mi/hr

trainer

Swim

• 1h 14m 09s
• 3500.00 yards
• 02m 07s /100 yards

500 warm up: 10:17
200 pull buoy: 4:02
300 drills (1;47, 1:31, 1:04, 1:13, 1:16, 1:04)
5 x 200 (4:02, 4:07, 4:11, 4:05, 4:07)
10 x 100 (1:58, 2:00, 2:00, 2:00, 2;01, 2:01, 2:01, 2:02, 2:00, 2:02)
500 pull buoy: 10:23

Run

• 54m 38s
• 6.20 miles
• 08m 48s /Mi

Despite 60 degree temps, overcast skies with heavy mist falling, and high humidity, I set a new PR today! Thought the humidity was going to get me, but kept it as constant as I could. You can tell by the splits where the hills were. :)

Mile 1: 8:51
Mile 2: 8:35
Mile 3: 9:19
Mile 4: 8:36
Mile 5: 8:49
Mile 6: 8:45
last .2: 1:43

Will do a short race report later.