Bike #1

• 15m
• 6.00 kms
• 24.00 KM/hr

Bike commute, both ways added here. 2x3k=6km, 15min.
Distance & time are estimated averages, totaled for the trips.

Run

• 37m
• 6.00 kms
• 06m 10s /KM

Lunchtime run, solo this time. Easy pace but the sun is getting warmer so I was still starting to sweat a bit.

Bike #2

• 2h 30m
• 80.30 kms
• 32.12 KM/hr

Evening ride, after I replaced the rear tube again. I found the hole in the flat tube and a matching puncture in the middle of the tire face, but whatever was stuck in there must have fallen out.

I rode an out and back route, west on #3, most of the way to Fort Macleod, and back. There was a little wind out of the southwest, but not much. Elapsed time was 1:20 at the turn, and another 1:10 to get home. The ride felt good but my legs and seat were just about done at the end.

Bike

• 2h 40m
• 80.00 kms
• 30.00 KM/hr

Morning ride with Lesley and Ian. West on #3, then south on #509 until we turned around. Ian and I took off ahead and planned to meet Lesley on the return trip. However it was slow going on the way back.

Shortly after we turned around my rear tire was getting soft so we stopped to pump it up. A few minutes later it was going soft again so I changed the tube, checking the inside of the tire in the process. The tire seemed OK, but within a few minutes the new tube was going soft too. I pumped it up again. Another bike passed us and offered to help but I didn't think another tube would make a difference so we told him to go ahead.

When we restarted, I tried to take some weight off of it by standing and leaning forward over the handlebars. That helped quite a bit and we started rolling much further between pump ups. Eventually Lesley showed up, in a truck with the biker who had passed us. He took Ian and Lesley back to her bike and they rode into town from there while I caught a ride.

Distance and actual rolling time are estimated to log something. My legs are toast now from so much pedaling while standing.

Bike

• 15m
• 6.00 kms
• 24.00 KM/hr

Bike commute, both ways added here. 2x3k=6km, 15min.
Distance & time are estimated averages, totaled for the trips.

Run

• 36m
• 6.00 kms
• 06m /KM

Lunchtime run. Same route as yesterday but solo today and at a much easier pace.

Swim #1

• 55m
• 2600.00 meters
• -----

Early morning swim, 50m lanes.

200 fr swim with zoomers
200 fr swim, no fins
9x200 fr @4:10, coming in 3:30 ~ 3:40
- some pauses between 200s: changed lanes & greeting people
4x100 fr: kick, pull, 2x swim

Bike

• 15m
• 6.00 kms
• 24.00 KM/hr

Bike commute, both ways added here. 2x3k=6km, 15min.
Distance & time are estimated averages, totaled for the trips.

Run

• 30m
• 6.00 kms
• 05m /KM

Lunchtime run, outside with some guys that do this fairly regularly. Their pace might be a bit quick for me but it shouldn't be too bad to try and keep up occasionally. Nice day out. :)

Swim #2

• 45m
• 1800.00 meters
• -----

Evening swim while my wife took an aqua-fit class in the other half of the pool. 25m lanes.

3x100 fr: swim, kick, pull
5x100 fr with paddles on 2:00, focus on long hard pulls
5x100 fr swim, no paddles, on 2:10
- Focused on pulling as hard as with the paddles.
- First 100 came in at 1:30 so I added :10 to the interval
- and tried to do it again. Got another 1:30 but
- the times started slipping a bit to the 5th at 1:35
3x100 fr kick, fr pull, IM
200 fr swim, easy with focus on long pull

Bike #1

• 15m
• 6.00 kms
• 24.00 KM/hr

Bike commute, both ways added here. 2x3k=6km, 15min.
Distance & time are estimated averages, totaled for the trips.

Run

• 31m
• 5.60 kms
• 05m 32s /KM

Lunchtime run on the 200m indoor track. I don't have to get home at noon now so I may be able to do this more often. Easy, steady pace for most of the run, though I eased off to cool down over the last 2 laps.

Bike #2

• 1h 15m
• 37.50 kms
• 30.00 KM/hr

Evening compu-trainer ride. Erg mode so distance is a guess.
10 minutes to warm up and calibrate the CT (av HR 110),
60 minutes @ 220w (av HR 144),
and 5 minutes cool down (av HR 133).

Swim

• 50m
• 2000.00 meters
• -----

Early morning swim, 50m lanes. Had to quit a few minutes early so I'd have time this morning to take our dog to the vet clinic for the last time.

200 fr swim with zoomers
5x100 SKIPS (swim,kick,IM,pull,swim)
5x100 fr @2:10, with paddles
5x100 fr @2:10, focus on getting a big long stroke
3x100 fr: kick, pull, ez swim

Bike

• 1h 28m
• 42.20 kms
• 28.77 KM/hr

Evening ride, west on #3, almost into Monarch and back. Windy, as usual, out of the southwest so it was quartering against me on the way out. The HR monitor must be getting a poor contact because the readings were bizarrely high, only on the outbound trip though. Very weird.