Swim

• 43m 19s
• 1968.50 yards
• 02m 12s /100 yards

ft Detrick
Last day for indoor pool,

Next up 25mile training run on the OSS/CIA trails of the 50 mile night run. Anxious to get a chance to run these trails in the daylight before I tackle them at night.

Bike

• 20m
• 5.00 miles
• -----

Spent another 20 min on the trainer. I'm truelly embarassed to admit how hard this is.

Sport #1

• Aqua Jogging
• 1h 00m

Started my day with an hour of steady aqua jogging. Didn't do any intervals today just steady for an hour.

Finished my day with some yoga. I was downstairs and all warmed up after the spin on the bike and decided it sounded like a good idea. Was feeling some pain in my right knee which has been bothering me some on all of my runs lately so decided to just stop. The knee does fine on the runs once I'm fully warmed up but just didn't want to aggrevate it.

Sport #2

• P90X Yoga
• 23m 30s

Started my day with an hour of steady aqua jogging. Didn't do any intervals today just steady for an hour.

Finished my day with some yoga. I was downstairs and all warmed up after the spin on the bike and decided it sounded like a good idea. Was feeling some pain in my right knee which has been bothering me some on all of my runs lately so decided to just stop. The knee does fine on the runs once I'm fully warmed up but just didn't want to aggrevate it.

Run

• 1h 00m
• 5.23 miles
• 11m 28s /Mi

Worman's Mill hood
Nice and easy again. Didn't use a timer but did walk quite a bit. Legs still very fatigued but not sore. Both knees were a bit tender until I got warmed up. Just enough to get the blood flowing.

Maybe some yoga tonight.

Bike

• 20m
• 5.00 miles
• 15.00 Mi/hr

Look closely.....is that green on my chart? Finally put K up on the trainer. 20 minutes was all it took to shock me into reality......I cannot ride a bike anymore, never was much good at it. Gotta remember that it is not my focus right now, only use it to warm up and spin out the legs.

Swim

• 1h 14m
• 3390.20 yards
• 02m 11s /100 yards

ft Detrick indoor
Pull bouy
Next week we will be outdoors
Wanted to get at least 2600 thought 3000 would be nice. Counted wrong and did 3100 should have done one more 100 to get two miles in.

Run

• 31m 31s
• 2.86 miles
• 11m 01s /Mi

Worman's mill hood
Nothing actually hurt but a very deep fatigue. Would like to get an hour in tomorrow morning so decided to call this a day at just an easy thirty min shake out.