Run

• 1h 31m 07s
• 13.26 miles
• 06m 52s /Mi

Frederick Half Marathon. Set a PR. Race report to follow.

Swim

• 35m 16s
• 1650.00 yards
• 02m 08s /100 yards

The plan called for 2,800, but my legs were just too trashed to keep going. Laps: 0:55, 1:02, 1:04, 1:04, 1:05, 1:05, 1:04, 1:03, 1:04, 1:02, 1:04, 1:03, 1:03, 1:04, 1:05, 1:04, 1:04, 1:04, 1:05, 1:06, 1:06, 1:04, 1:04, 1:06, 1:07, 1:05, 1:08, 1:07, 1:06, 1:05, 1:07, 1:02, 1:00

• Health data: Sleep: 1 Stress: 3 Soreness: 2 Fatigue: 2

Bike

• 1h 47m 34s
• 33.75 miles
• 18.83 Mi/hr

MD-75N past Libertytown. Average cadence = 79. This was my first ride with the repaired bike, and it made a world of difference. 169lbs before brick. Drank 2 bottles of Gade, ate 1 granola bar, and had 1 bag of sport beans.

Run

• 45m 34s
• 6.24 miles
• 07m 18s /Mi

847(6). Brick run. Drank 1 bottle of water while running. 165lbs after brick.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3

Swim #1

• 05m 57s
• 300.00 yards
• 01m 58s /100 yards

Warm up. Laps: 0:54, 1:00, 0:59, 1:01, ,1:01, 1:01

Swim #2

• 04m 52s
• 200.00 yards
• 02m 25s /100 yards

Drill set. First 2 laps were with a pull buoy, 2nd 2 laps were with the floaty dumbell thing. Laps: 1:00, 1:06, 1:18, 1:27

Swim #3

• 26m 06s
• 1250.00 yards
• 02m 05s /100 yards

Laps: 0:55, 0:55, 1:01, 1:03, 1:04, 1:03, 1:03, 1:04, 1:05, 1:05, 1:03, 1:04, 1:03, 1:02, 1:02, 1:03, 1:05, 1:03, 1:04, 1:01, 1:04, 1:03, 1:03, 1:04, 1:03,

Swim #4

• 05m 30s
• 300.00 yards
• 01m 49s /100 yards

Speed set. Laps: 0:47, 0:54, 0:57, 0:570:58, 0:56

Swim #5

• 07m 18s
• 200.00 yards
• 03m 39s /100 yards

Kick set. Laps: 1:14, 1:50, 1:56, 1:52

Swim #6

• 06m 22s
• 300.00 yards
• 02m 07s /100 yards

Cool down. Laps: 0:58, 1:03, 1:07, 1:06, 1:04, 1:04

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3

Bike

• 2h 00m 09s
• 34.48 miles
• 17.22 Mi/hr

Trainer ride. Average cadence = 78, max speed = 23.13. Watched Mirrors where Jack Bauer kills a monster.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3

Run

• 59m 03s
• 7.80 miles
• 07m 34s /Mi

Treadmill run. Lactate intervals. Planned 4x3 min, did 6 total (3, 3, 3, 5, 3, and 4 min).

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2

Bike

• 1h 30m 07s
• 24.80 miles
• 16.51 Mi/hr

Trainer ride. Did 7x3min speed intervals at 10, 20, 30, 40, 50, 60, and 70 min. Time is est, since the bike computer zeroed when I took it off, but I know the 16.51mph avg was right. Legs were very dead tonight. Watched Max Payne (3 stars)

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3

• Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3