Bike

• 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.
Rain in the forecast but, with one trip to go, I'm still dry.

Run

• 41m
• 7.00 kms
• 05m 51s /KM

Ran after work on the 200m indoor track.

Swim

• 1h 00m
• 2700.00 meters
• -----

Early morning swim, 50m lanes.

2x200 fr swim, 1st with zoomers, 2nd without fins
3x200 fr: kick w/board, pull w/buoy, technique focus swim
14x100 fr swim @2:10, coming in 1:38 ~ 1:45
- going to do more but getting tired arms and sloppy form
3x100 fr: kick w/board, pull w/buoy, 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 #1

• 38m
• 6.00 kms
• 06m 19s /KM

Another nice noontime run. Warm and just a little breezy outside at an easy pace.

Run #2

• 1h 48m
• 15.00 kms
• 07m 12s /KM

Evening run to get some distance in. Still nice out. Very easy pace but I went through the river valley twice for some hill work.

Out to the #3 highway and down across the bridge. Through the park and up the coulee link trail to Scenic Dr. Then back along Scenic to recross the valley by Whoop Up Dr, and home.

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 12s /KM

Mid-day run, sunny and warm with a bit of a breeze that made it really nice. Reversed my usual direction around both loops.

Swim

• 1h 00m
• 2400.00 meters
• -----

Early morning swim, 50m lanes.

2x200 fr swim, 1st with zoomers, 2nd without
2x200 fr swim, 1st with paddles, 2nd without
2x200 fr swim, 1st with pull buoy, 2nd without
6x200 fr swim, focus on technique

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

• 33m
• 6.00 kms
• 05m 30s /KM

Lunchtime run on the 200m indoor track. First km was a bit slower than average, 2nd was right on, the rest were slightly faster.

Run

• 30m
• 6.00 kms
• 05m /KM

Lunchtime run with one of the regulars.

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.

Bike #2

• 2h 06m
• 62.50 kms
• 29.76 KM/hr

Biking after work, out and back, west on #3 a little further past the river valley crossing at Monarch. It was still nice today but a bit cooler with a bit of wind out of the north. Again the average and max HR info is useless because of periods of really high readings. Those were mostly right at the beginning, like yesterday, but there were a few other spikes later in the ride too.

Bike #1

• 1h 45m
• 50.00 kms
• 28.57 KM/hr

Morning ride with Lesley, Trudi, Ian, & Paddy. West on #3 out to Monarch, on through the river valley on the old highway bridge, then back via the new highway. Several stops along the way so the total time was over 2 hours, but the time listed should be pretty close to the actual rolling time. We all stopped at a coffee shop when we got back to town.

Heart rate record is showing too many really high readings so the max and average are skewed. Unless it was getting actual rates over 230. ;) Not likely! It's odd the way the readings settle down towards the end of the ride.

Bike #2

• 1h 44m
• 50.50 kms
• 29.13 KM/hr

Mid day ride. After I went home and helped my wife for a few minutes, I headed out again. I took a slightly different route from home out to the highway and returned the same way, but otherwise followed this morning's route again. No stops this time though. I think the wind was picking up a bit more too.

Still getting some really high HR readings but only for the first 10 or 15 minutes. It settled down then.

Swim

• 55m
• 2200.00 meters
• -----

Morning swim, 50m lanes.

2x200 fr, 1st with zoomers, 2nd without fins
2x200 fr, 1st kick w/board, 2nd pull w/buoy
2x(4x50) fr @1:10, 2x (25easy/25fast, f/ez, ez/ez, f/f)
4x50 alt: breaststroke & backstroke
5x100 fr @2:10, coming in 1:41 ~ 1:44
3x100 fr: kick, pull, swim

Run

• 59m
• 9.60 kms
• 06m 09s /KM

Finally got away for an evening run. Gorgeous weather! :)