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

• 34m
• 5.40 kms
• 06m 18s /KM

Ran after work. The sun is getting much warmer out there, not complaining though. ;)

Swim

• 45m
• 2200.00 meters
• -----

Early morning swim, 50m lanes. I was a bit pressed for time this morning and didn't want too much intensity after donating blood last night, so I tried some longer steady intervals on short rest.

4x100 fr swim, 2x with zoomers, 2x without fins
6x300 fr swim, at various times I focused on:
- kick timing, and roll from the hips
- high elbow catch & pull, with long reach & pull finish
- legs up & chest down, tight core, straight head to toe

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.

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

• 35m
• 6.00 kms
• 05m 49s /KM

Lunchtime run. A bit breezy but still nice and warm.

Swim

• 55m
• 2100.00 meters
• -----

Early morning swim, 50m lanes.

200 fr swim with zoomers
200 fr swim, no fins
4x50 alt: 8 kicks on side & switch / fr swim
2x(4x50) fr variable: ez/fast, f/ez, ez/ez, f/f
4x100 fr, alt 2x with paddles & 2x without
8x50 fr, alt 2x with paddles & 2x without
3x100 fr: kick, pull, 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

• 36m
• 6.00 kms
• 06m /KM

Lunchtime run. High overcast & a bit breezy but still nice and warm.

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.