Swim

• 1h 02m
• 3400.00 meters
• -----

NTEX Masters (lcm)

Warmup
1 x 200 swim
2 x 150 - 50 swim/50 drill/50 swim
1 x 200 kick

Transition
1 x 200 - alt 50 back/50 free
1 x 200 - alt 50 breast/50 free

Main Set
200 pull
4 x 100 swim @ 2:00
200 kick
3 x 100 swim @ 2:00
200 pull
3 x 100 swim @ 2:00
4 x 50 sprint @ 1:00
4 x 50 sprint w/ fins @ :50

Cooldown
300 swim easy - focus on technique

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6

Run

• 1h 35m 04s
• 12.05 miles
• 07m 53s /Mi

Ridgeview to Custer and back to Ohio. Then a loop of Russell Creek before heading home. A pretty good run today.

Bike

• 2h 24m 55s
• 36.64 miles
• 15.17 Mi/hr

Join Teri for a ride this morning. Started with basic RBM loop, including over by Sysco. Then 10 sets up Windhaven hill. (short sets: turnaround before the railroad trestle). I actually got in 11.
Easy spin around apartments and refill bottles before heading out for another circle around the Sysco loop. Then another set of 10 hills on Windhaven. (Again, I got in 11.)

Finally, back home via corporate, Legacy, and Headquarters.

• Health data: Sleep: 3 Soreness: 4 Fatigue: 4 Hours slept: 7.5

• Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 7.5

• Health data: Sleep: 3 Soreness: 3 Fatigue: 4 Hours slept: 7.5

Run

• 40m 10s
• 5.60 miles
• 07m 10s /Mi

Good run today. Maybe it was the extra sleep. To Russell Creek park and one loop around. Tempo pace.

• Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 7.5

Run

• 1h 00m 47s
• 7.80 miles
• 07m 47s /Mi

Like yesterday, headed out for an early run before Beth and the girls. Harder to get the legs moving today, and the pace really showed it. Felt looser for the second half, at least.

Preston Ridge trail to Park and home.

Bike

• 45m 10s
• 12.10 miles
• 16.07 Mi/hr

Like yesterday, trainer after the run. Decent effort; mostly steady, but picked up a bit for last 10 min.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.4

Run

• 40m 10s
• 5.35 miles
• 07m 30s /Mi

One around Russell Creek. A good run; steady tempo pace throughout. It's been a bit since I've held that pace, so I'm happy to see that. Although, for the effort, I actually thought I was going a little faster.

Temp was already mid 80s, even that early.

(Check Garmin details)

Bike

• 46m
• 12.10 miles
• 15.78 Mi/hr

Trainer ride, after the run.

Steady effort, though I tried to keep the cadence up.

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6.75