Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

- Mtn.bike commute, home/back for lunch too. 4x3k=12km, 30min.
There was a little white stuff on the ground this morning so the mountain bike came out of storage.

Run

• 1h 26m
• 11.90 kms
• 07m 13s /KM

- Ran after work. Tried to go easy but HR climbed a bit on the hills.

Swim

• 1h 10m
• 2000.00 meters
• -----

- Early morning masters swim, 25m lanes. I got there early again for 300m before the regular workout. The non-fr strokes are still very slow and awkward for me so this was a tough one.

100 ez fr swim w/zoomers.
200 ez fr swim, no fins.

400 ez fr swim.
4x100 alt 25kick/25swim, (fr,br,ba,fl) :20r

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

- Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Run

• 36m
• 4.60 kms
• 07m 49s /KM

- Ran after work, very slow and easy.

Run

• 1h 02m
• 9.60 kms
• 06m 27s /KM

- Late afternoon run. Started easy, pushed the pace a bit after halfway, and then finished cooling down easy for the last part.

Bike

• 2h 12m
• 50.50 kms
• 22.95 KM/hr

- I was getting ready to ride this morning, when the conditions were so nice, until I realized I had no more spare tubes. By the time I picked up a tube, and took care of other errands, it was getting later in the afternoon and the wind had kicked in. I went west on #3 and fought the wind all the way out, went through the valley twice at Monarch, and was running out of leg strength on the way home. I did hit 70 km/h on a downhill grade, running with the wind. The local airport was only recording 37 km/h winds but it seems I was out during the highest winds of the day and it was gusting a lot too.

Tried wearing a jacket and discovered that the sleeves slide around on the aerobar pads. The extra muscle tension required to stay steady on the bars, especially while wrestling with the crosswinds, has my arms and shoulders feeling wrung out too.

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

- Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Run

• 31m
• 4.60 kms
• 06m 44s /KM

- Quick run after work. Tried something a bit different for a change. This was a workout recommended to me almost a year ago but I was nervous about adding intensity while I was building distance for the marathon, or just before the half ironman events, and after that I wasn't running enough base miles. Probably still not, really, but decided to try it anyway.

10 minutes of easy warmup, 10 minutes of some mild intervals, and 10+ minutes of easy cooldown. The intervals consisted of 30 seconds of moderately hard z4 running followed by 30 seconds very easy, repeated 10 times. On the first few hard intervals my HR was peaking in the low 170s, barely z4, but for the rest it was reaching mid to high 170s.

I think it's the fastest I've tried running since adopting a fore foot running style. It actually felt a bit awkward though it trimmed several minutes off my usual times for this route.

Bike

• 1h 55m
• 54.60 kms
• 28.49 KM/hr

- Bike commute, home and back for lunch too. 4x3k=12km, 30min.

- Rode after work, west on #3 to Monarch and back. I didn't realize how cold it was until I stopped to change a flat and had trouble working my fingers. According to the weather network, the temperature dropped from 8C to 3C while I was out.
Skipping the tire fix time, that was 42.6 km in 1:25.

I had planned for a run afterwards but I was late getting home, and quite chilled, so I called it a night.

Swim

• 1h 10m
• 2350.00 meters
• -----

- Early morning masters swim, 25m lanes. I was there a bit before start time and managed 300m by the time the coach got our workout on the board. Where we had time intervals, we added ~:10r to the first leg of the set and used that for the rest of the set.

200 ez fr w/zoomers.
100 ez fr, no fins.

6x100 alt fr/back, :10r.
6x50 pull w/buoy, alt ba/br/fr, :10r.
6x75 fr alt 'ez,fast,ez' / 'fast,ez,fast' on 1:40.
4x50 ez alt kick / fr.
6x50 fr as: 1ez, 1fast, 2ez, 2fast on 1:10.