Bike

• 3h 00m
• 49.38 miles
• 16.46 Mi/hr

Decent ride. Winds were stronger than I thought they would be. Humid as well.

Sport

• Trampoline
• 45m

Took the kids to Jump Street for 1.5 hours. Spent at least half of that on the trampoline. Man I was sweating! Tried the mechanical bull and fell off after 5 seconds. The kids laughed at me. Until they saw me do a back flip on the trampoline. They didn't laugh at me anymore.

Run #1

• 24m
• 2.31 miles
• 10m 23s /Mi

Rain came through today so it was a little bit cooler (mid 90s) and I wanted to do my run outside. Didn't want to go too late because I wanted my legs to get some rest before tomorrow morning's bike ride. Headed out at 5. Yeah. Not cool enough. I decided after 20 minutes to head home and finish on the treadmill.

Run #2

• 36m
• 3.10 miles
• 11m 36s /Mi

When I don't start on the treadmill, I have a hard time getting going. Slow run with some walk breaks thrown in. This run just sucked. But it's done.

Bike

• 1h 26m 20s
• 22.98 miles
• 15.97 Mi/hr

Still around 100 degrees when I left for this ride. Also a little windier than I expected. Enjoyed the wind when it was at my back and cussed it when it was in my face. Totally drained after the ride.

Strength

• 20m

10 butterfly
12 side crunch
10 corkscrew

Run

• 1h 00m
• 5.70 miles
• 10m 31s /Mi

Treadmill run due to 106 degree temps.

Swim

• 53m 21s
• 2500.00 yards
• 02m 07s /100 yards

Slow swim tonight. Very tired. The heat is draining. Swam slow to see if I could keep from coughing.

300 (6:12)
300 pull (6:10)
300 (6:35)
200 pull (4:13)
200 (4:27)
200 pull (4:16)

15 x 50 (1:02, 1:02, 1:02, 1:03, 1:03', 1:03, 1:03, 1:03, 1:03, 1:03, 1:03, 1:04, 1:04, 1:04, 1:03)

250 (5:43)

It may not have been fast, but dang I'm consistent.

Bike

• 45m 25s
• 11.63 miles
• 15.36 Mi/hr

Still 100 when I headed out so I took it very easy.

Run

• 30m
• 2.90 miles
• 10m 20s /Mi

Took a short break to go inside and cool off before heading out for the run. Again, took it very slow.

Strength

13 double crunch
12 crunch twist
10 corkscrew
13 butterfly
15 side crunch

Swim

• 39m 13s
• 2000.00 yards
• 01m 57s /100 yards

Bible study went long and then I got a call from my brother that took a while, so by the time I got into the pool, I had to wait for a lane.

200 warm up (3:51)
100 drills (2:11)
400 pull (7:41)

3 x through
4 x 100
75 mod, 25 fast (1:54, 1:59, 2:09)
50 mod, 50 fast (1:55, 1:58, 2:02)
25 mod, 75 fast (1:55, 1:56, 2:00)
100 fast (1:55, 1:57, 2:02)

100 pull

By the time I got to the last set, I was having trouble breathing and coughing again. My last 100 was not hard and I cut out a 300 pull. I definitely think this was exercise induced asthma from the cold water. I need to use my inhaler before swimming next time and see if that helps. IMAZ water is going to be cold. I need to figure it out.

Run

• 1h 30m
• 9.21 miles
• 09m 46s /Mi

Feels so much better to run when it is 75 degrees instead of 95 degrees. No walk breaks today.

Strength

• 20m

26 Russian twist
15 side crunch
15 butterfly