Bike

• 35m
• 9.30 miles
• 15.94 Mi/hr

Ryan was sick today. I managed only a little bit on the bike before needing to get off and take care of him some more.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Run #1

• 19m 06s
• 3.10 miles
• 06m 09s /Mi

Roof Dog Run 5k

I had a fantastic run today -- a new 5K PR! Really surprised myself, since I was expecting much slower. (e.g. minutes slower)

Started a little behind the line, and saw the early group break into two packs. I spent the first mile reeling in the 2nd pack. By then, the 1st pack had broken apart a bit. The 2nd mile was spent steadily making up time on the back of that group. At the start of mile three, I set a goal to be in the lead of the group just ahead of me before we hit the 1/2 mile-to-go point. I caught them, drafted just a bit, then made a strong, uncontested pass well before my target. After that it was just stay strong and push for the finish. The next person was quite a bit ahead, and although i didn't catch him, I definitely was making up some time during that last 1/2 mile.

7th overall, and 2nd in age group. (I was a full minute behind the 1st in AG, who was 2nd overall. Too bad they didn't deeper in the overall awards.)

Run #2

• 23m 30s
• 3.10 miles
• 07m 34s /Mi

Went for a second loop of the course to cooldown and loosen up. Much easier pace, though I was surprised when i finally looked down at my watch. Cheered folks, thanked volunteers, picked up some stray trash -- just enjoyed being out there with folks.

(I didn't actually start the Garmin again, so this is just an estimate.)

• Health data: Sleep: 3 Soreness: 3 Fatigue: 4 Hours slept: 8

Run

• 1h 15m 13s
• 10.10 miles
• 07m 27s /Mi

Did better with pacing this morning. Cooler temps (low 60s) helped, I'm sure. Slow for the first half of the tempo, but on pace for the 2nd half.

wu/cd
2 mi - MP
4 mi - Tempo
2 mi - MP

Preston Ridge trail to Park and back.

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

Bike

• 1h 02m 19s
• 16.60 miles
• 15.98 Mi/hr

Trainer. Focused on keeping up cadence. Still kept the effort decent, though. This was a good trainer session.

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6

Swim

• 1h 08m
• 3657.60 meters
• -----

NTEX Masters (scy)

Warmup
200 swim
200 kick
200 pull

Transition
4 x 150 - 50 stroke/50 drill/50 swim

Main Set
300 pull, RI: 30
4 x 150 swim, descend 1>4, RI :30
300 pull, RI: 30
4 x 150 swim, descend 1>4, RI :30

Cooldown
200 swim easy, focus on DPS

Extra
200 swim
300 pull
300 swim

• Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 5.25

Bike

• 1h 15m
• 19.00 miles
• 15.20 Mi/hr

Trainer. Just a steady, easy ride. Need to get my base miles back up and then get into some harder cycling.

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

Run

• 1h 20m 22s
• 10.51 miles
• 07m 39s /Mi

Ridge view to Custer, back to Coit, then a short loop around Russell Creek park. Temps were great! Pace and effort were good too; a nice run.

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 7