Run

• 30m
• 4.50 kms
• 06m 40s /KM

'Run training' class is done now so it's time to get my butt moving on my own.

Rain predicted and looking likely so the treadmill in the basement got some use. Right calf cramp at the end of yesterday's swim is still tight. Right foot has also been reminding me about pf so this was slow and steady with no incline.

Swim

• 1h 00m
• 2500.00 meters
• -----

Masters, 50m lanes, Caprice coaching.
She had a workout that included a timed 500m, 8:47 or about 1:45/100. For a change, I finished what she had posted early so I did another 2x 200IM.

Bike

• 15m
• 6.00 kms
• 24.00 KM/hr

Bike commute, home for lunch then drove, 2x3km=6km 15min.
Distance and time are rough estimates.

Run

• 26m
• 4.20 kms
• 06m 11s /KM

The actual running from the last run training class this season, on a 200m indoor track. Warm up, some drill laps, and a timed 3km (but I didn't push it).

Bike

• 30m
• 12.00 kms
• -----

Bike commute, home & back for lunch too, 4x3km=12km 30min.
Distance and time are rough estimates.

Sport

• Run
• 34m

The non-running parts of this morning's run training class. Walking: warm up and rest intervals; dynamic and static stretching; and some strength and coordination exercises.

Bike

• 30m
• 12.00 kms
• -----

Bike commute, home & back for lunch too, 4x3km=12km 30min.
Distance and time are rough estimates.

Bike

• 30m
• 12.00 kms
• -----

Bike commute, home & back for lunch too, 4x3km=12km 30min.
Distance and time are rough estimates.

Swim

• 1h 00m
• 2000.00 meters
• -----

Early morning masters, 50m lanes, Caprice coaching.
We did 40x50 in different sets of 4; some kick, drill, and swim in fr & non-fr.