Swim

• 58m 30s
• 3400.00 meters
• -----

NTEX Masters (scy)

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 5.5

Bike

• 1h 05m
• 16.25 miles
• 15.00 Mi/hr

Trainer; steady spinning

• Health data: Sleep: 4 Soreness: 4 Fatigue: 3 Hours slept: 6.5

Run

• 1h 00m 25s
• 8.25 miles
• 07m 19s /Mi

Twice around Russell Creek park. Didn't intend to go quite that fast, but the pace felt right.

Soreness came back a bit during the run, esp. left outer quad and calf, so I used foam roller when I got home.

Good to finally get out again.

• Health data: Sleep: 3 Soreness: 5 Fatigue: 3 Hours slept: 6.5

• Health data: Sleep: 4 Soreness: 5 Fatigue: 4 Hours slept: 7.25

Bike

• 35m
• 8.75 miles
• 15.00 Mi/hr

Got on the trainer for some easy spinning. It's been a while, and I'm still recovering from the marathon, so I kept it short.

• Health data: Sleep: 4 Soreness: 4 Fatigue: 3 Hours slept: 6.25

Swim

• 55m 45s
• 3108.96 meters
• -----

NTEX Masters (scy)

- shared a lane with Gerald, who joined us for a change

Warmup
250 swim
200 kick
250 pull

Transition
200 - 50 swim/50 catchup/50 fist/50 swim

Main Set
1000 swim for time: 15:35
-- last year this time was 15:13, so I'm not any faster :-(

4 x 150 @ 2:45, descend 1>4
rest 2 min
4 x 150 @ 2:30, descend 1>4

Cooldown
6 x 50 - odds non-free; evens free

• Health data: Sleep: 3 Soreness: 2 Fatigue: 3 Hours slept: 5.15

• Health data: Sleep: 2 Soreness: 2 Fatigue: 3 Hours slept: 6.5