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

Noon run. Nice weather, warm but partly clouded and windy so I didn't get too hot. Pushed the pace a bit, getting sub 5/km a few times towards the end.

Felt a bit of unusual hamstring/butt strain on the right side, just as I was finishing but it seems OK afterward. The left hip has occasionally been a bit tight in places for a few weeks now but it usually settles down after getting warmed up as I run. I'm doing more stretching lately and that seems to be fixing it. It's a real balancing act sometimes, trying to train enough to improve without causing injury and rest enough for the races without losing fitness and strength.

• Health data: Sick: 2

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

• 31m
• 5.10 kms
• 06m 04s /KM

Noon run. Easy pace just to start getting back at it. Nice weather but a little breezy. The sprinklers were hitting part of the pathway through the park so I had to detour a bit. I skipped the loop around the smaller university lake too.

Swim

• 40m
• 1500.00 meters
• -----

Evening swim. My wife was going to take an aqua-fit class but decided to cancel so I went for a swim at my usual pool instead. Just a short, easy session to get loosened up. 25m lanes.

4x100 fr swim, 1st 2x with zoomers, 2nd 2x without fins
16x25 fr, alt: 25 drill / 25 swim
- 2x 6 kicks on side and 3 strokes to switch sides
- 2x fist drill
- 2x 1 arm drill, other arm extended, 1st left, 2nd right
- 2x 1 arm drill, other arm at side, 1st left, 2nd right
4x100 fr swim, lots of rest, focus: long strong strokes
100 IM, just for fun
200 fr swim, easier but still focused on long strokes

Swim

• 36m 18s
• 2000.00 meters
• 01m 49s /100 meters

Good swim but my goggles were leaking and I had to pause twice to let the water out of them.

Bike

• 2h 38m
• 90.00 kms
• 34.18 KM/hr

The official time, 2:43:25, includes T1 and T2 but I clocked the actual bike ride with my Garmin and used that time here. (Slow transitions!) Good bike ride, though it seemed like a little more wind than last year. The time was better than last year but I was pushing pretty hard to get it. I think the pacing was a bit more even this year. Faster over the first third of the course but not as much extra left for speeding up at the end.

Run

• 2h 06m 33s
• 21.00 kms
• 06m 01s /KM

A decent run, for me. I was hoping to get in under 2 hours, and was pretty close to the pace I needed for the first 2/3 of the run. I held a more even pace longer and didn't slow down as much as last year, so while this time was not what I hoped for it was still about 3 minutes better. Especially after pushing harder on the bike, I'm happy with the improvement.

Bike

• 1h 12m
• 40.30 kms
• 33.58 KM/hr

Afternoon bike ride, just so I don't forget how. West on #3 and #23 to the Monarch exit, then back.