Run

• 1h 22m 18s
• 7.00 miles
• 11m 45s /Mi

worman's mill hood
nice easy recovery run felt pretty good. Unfortunately it was at three in the morning. couldn't sleep and thought I'd go out for 3-4 miles just to try to clear my head. If it wasn't for knowing I have a 50K this weekend I think I would still have been running when the sun came up.

Swim

• 26m 30s
• 1050.00 yards
• 02m 31s /100 yards

Worman's Mill pool
Wow. Purple on my chart. Had some serious issues with my goggles leaking. They never do that. Quite frustrating. I would have swam more if I'd had another pair but it was nice to at least get some in although I kind of feel like it's bare worth getting wet for this amount of a workout. Oh well better than nothing.

Run

• 1h 19m 39s
• 9.09 miles
• 08m 45s /Mi

Worman's Mill hood
Thought this would be about six miles but felt good this morning. Did a bit over a mile warm up then turned it into a tempo run before doing a two mile cool down.
Very nice run for me.
9:57
9:20
8:50
8:22
8:18
7:57
7:42
8:54
9:29

Bike

• 30m
• 8.00 miles
• 16.00 Mi/hr

Went to the pool to swim this morning but the chlorine level was low and we could not swim. Then I had a hair appointment after work but didn't want to let the day go without doing anything so got on the trainer for an easy spin. Also did 3x12 pushups.

Run #1

• 40m 31s
• 3.02 miles
• 13m 25s /Mi

Bob's Hill ascent #1
Got home from Georgia about noon today, plan A was to work this afternoon, plan B was to run Bob's Hill. Modified plan B won out: nap first then the hill. Decided I would do 2 laps but rather quickly started thinking about 3. First lap I felt like I ran really well. Ran most of the uphill telling myself that if I could run most of lap 1, lap 2 could be a mixture of running and walking and if I walked all of lap 3 I really didn't care. Tried to keep the descent under control.
Mile splits:
17:26 first mile
15:30 pace for .49 mile to top
10:48 first mile downhill
8:54 .52 mile to bottom

Run #2

• 41m
• 3.01 miles
• 13m 37s /Mi

Bob's Hill ascent #2
Took a short break in between laps to try to cool down just a bit and get a fresh water bottle out of the car.
Allowed myself to walk a bit more on the way up but still wanted to stay as strong as possible without burning myself out. Opened a GU about three quarters of the way up. Have eaten very little today so surprised I'm not even lower on energy. Again tried to keep the downhill under control.
Mile splits:
17:23 first mile
16.19 pace for .51 mile to top
10:42 first mile downhill
9:21 .50 mile to bottom

Slower then first lap but really lost the time because I kept the really steep part of the downhill easy at the bottom of the hill.

Run #3

• 40m 21s
• 3.01 miles
• 13m 24s /Mi

Bob's Hill Ascent #3
Here it is the third lap. I've never done more than just one before and I'm sure I have never broken 40 minutes on this course before so any one of these three laps if taken alone would be an outstanding workout.
Started out on this one telling myself that it was OK to walk but within a few steps I reminded myself that I do actually care about getting in the best workout that I can so walking just to walk was not really allowed. Once I got the engine started on the uphill I tried really hard to keep it going. Challenged myself to see if I could run all of the first mile but got to the railroad ties and was forced to walk.
Mile splits:
17:14 first mile (fastest of all three loops)
16:17 pace for .50 mile to top. This was really hard and this was where I was considerably faster on loop 1 when I was fresh
10:46 first mile downhill
8:09 .51 mile to the bottom So I finally just let myself go on this section. It's like coming down a black ski slope so on the edge of being out of control and one slight miscalculation could be disaster. So happy to see the gate.

Run

• 1h 00m
• 5.40 miles
• 11m 06s /Mi

Flat rock park. Love this place!
A mile from the house to start of single track and then a mile back again at the end. In between is awesome funness

Run

• 1h 24m
• 7.34 miles
• 11m 26s /Mi

Flat rock park, Columbus GA
Got just a tad lost today on the single track. At about mile four I rolled my ankle pretty bad but I was totally lost on the trails and had no choice but to find a way to hobble home. Ended up finding the road and taking it until I found something familiar.