Bike

• 5h 30m
• 140.10 kms
• 25.47 KM/hr

Easy paced ride to stretch the time and distance out a bit. West on #3, past Fort Macleod, almost to Brocket, and back. Cloudy, windy, and threatening to storm all day but I didn't feel a drop, though I'm sure I saw some rain a ways off from time to time. The wind shifted direction a lot, tending from the NW, and the trip out took exactly the same time as it did to return.

Swim

• 40m
• 1500.00 meters
• -----

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

200 fr swim
4x100 as: kick, IM, pull, swim
8x50 fr with ankle-lock, alt 2x no paddles & 2x with
100 fr drill: 8 kicks on side and switch
4x50 fr variable: easy/fast, f/ez, ez/ez, f/f
100 flutter kick with board
2x50 breaststroke & backstroke

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

• 37m
• 6.00 kms
• 06m 07s /KM

Noon run, easy pace.

Swim

• 1h 00m
• 2500.00 meters
• -----

Early morning swim, 50m lanes. I saw lots of people I know in the pool so there was a bit of chat time included.

2x200 fr swim, 1st w/zoomers, 2nd no fins
12x50 fr @1:05, variable: 3x (easy/fast, f/ez, ez/ez, f/f)
100 fr kick with board
200 fr pull with buoy
4x300 fr swim, focus: catch/pull, balance, & straight core

Bike #1

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.
Distance & time are estimated averages, totaled for the trips.
Home at noon so no mid-day run today.

Bike #2

• 1h 11m
• 40.30 kms
• 34.06 KM/hr

Evening bike/run brick workout. West on #3 & #23 to the Monarch exit, then back. Warm sunshine and even the occasional breezes weren't too bad.

Run

• 1h 03m
• 10.90 kms
• 05m 46s /KM

Evening bike/run brick workout. A better transition but still slow. I took time to drink extra since I wasn't going to carry water. Fooling around with resetting the Garmin took a bit of time too.

This was my usual westside loop with an extra turn around the bigger half of Nicholas-Sheran Lake.

Run

• 2h 59m
• 26.20 kms
• 06m 49s /KM

Early evening run. Warm and sunny but several isolated storm cells blew through so it was also cloudy and very windy at times too. I crossed through the river valley twice for some hills. Stopped to refill my water and use the public restrooms down in the river bottom park, so there's a few minutes down time in there as well.

Swim

• 1h 00m
• 3000.00 meters
• -----

Early morning swim, 50m lanes. Workout made up on the fly. Second 500 was interrupted and became 200, so then I thought I'd alternate 500 steady pace with 200 pushing harder.

200 fr swim with zoomers
500 fr swim
200 fr swim
500 fr swim
200 fr swim, pushing the pace a bit more
500 fr swim
200 fr swim, pushing the pace a bit more
500 fr swim
2x100 fr: kick w/board, easy pull w/buoy

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 #1

• 31m
• 5.10 kms
• 06m 04s /KM

Noon run. Overcast but still warm and a little muggy. I even felt a few drops once or twice. I got a later start than usual and then hit every possible crossing light red, so I cut the small university lake loop off the end of my usual lunchtime route.

Bike #2

• 54m
• 29.10 kms
• 32.33 KM/hr

Bike/run brick session after work. Rode west on #3 to the dog kennels out past Kipp and back. It was nice out with a mostly clear sky and sunshine, but windy.

Run #2

• 31m
• 5.40 kms
• 05m 44s /KM

Bike/run brick session after work. Used the Vibram fivefingers shoes. They took quite a bit longer to get on so the transition was slow. I started at an easier pace with slightly heavy legs and the feet took a bit to settle into running in the vff. Towards the end I was running a lot better and my feet seemed much more comfortable but still not really used to the light shoes.

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

• 33m
• 6.00 kms
• 05m 30s /KM

Noon run. The sun is getting warmer out there and, very strangely for this area, it seemed a bit muggy today too at times.

Bike #2

• 2h 17m
• 69.40 kms
• 30.39 KM/hr

Evening ride, west on highway #3, out and back. I started in the sunshine but a couple of little storm cells formed behind me as I was headed out and I got wet coming home. Saw half a dozen lightning strikes too but they were all a few miles off.