Run

• 1h 00m
• 6.15 miles
• 09m 45s /Mi

Worman's mill neighborhood.
Been a few days since I've run and the legs did feel fresh but the mind was having problems with it.
11:02
9:55
9:30
9:26
9:17
9:15

Sport

• P90X Yoga
• 45m

yoga was going to run outside but it was raining and I just didn't feel like running in the rain

Swim

• 1h 00m
• 2500.00 yards
• 02m 24s /100 yards

Ft Detrick
Actually did three 50s today w/out the pull bouy. They were not fun but I do need to do more of that.

Skipped evening workout in favor of meeting Craig in dc for dinner.

Sport #1

• Aqua Jogging
• 45m

had absolutely nothing this morning for my pool run. Did not know you could have trouble putting one foot in front of the other while aqua jogging. It was bad.
P90x workout after work wasn't terrific but certainly better than this mornings.

Sport #2

• P90X Legs & Back
• 1h 00m

had absolutely nothing this morning for my pool run. Did not know you could have trouble putting one foot in front of the other while aqua jogging. It was bad.
P90x workout after work wasn't terrific but certainly better than this mornings.

Swim

• 58m
• 2624.67 yards
• 02m 12s /100 yards

Today's workout was 1 hour pool running, 1 hour swimming, 1 hour pool running.
Started swimming and did 1600 meters straight. I was right at 38 minutes. by this time I had to pee and was very cold so I took about a 9.5 min break went in the locker room to go to the bathroom and stepped into the sauna for a few minutes. Came back and did another 800.

Sport

• Aqua Jogging
• 2h 00m

1 hour aqua jogging, 1 hour swimming, 1 hour aqua jogging. second hour was rather hard mentally and had to keep pushing it to be able to stay warm but I made it through. Did not have a radio at all today and for a good portion of the day I was the only person in the pool.

Back was sore enough last night that I had to take 800mg ibuprofin to go to sleep. decided that today would be a water day.

Run #1

• 3h 51m 22s
• 20.00 miles
• 11m 34s /Mi

C&O Canal starting from the MARC train lot in Brunswick. This turned out to be a good place to start. Went right for 4+ miles out and then back, then went left. Did 3:1 for the first 18, then 2:1 for mile 19 and 1:1 for mile 20 just as a cool down. Actually felt good until I slowed down then I really started hurting.
Implementation weekend at work for Gen IV but transports didn't get moved in until after 6:30 so decided to just get this run done tonight so I don't have to worry about it over the weekend if contracts do not go well.

Run #2

• 30m
• 2.94 miles
• 10m 12s /Mi

Planned on running on the Ft Detrick track for a nice soft surface but it was closed. Did the greenway path. nice run
10:55
10:08
9:36

Swim

• 35m 28s
• 1640.42 yards
• 02m 09s /100 yards

Would have done another 100 to get the mile in but lost my nose plug on the last length.
Did some really fast swimming (for me) today.