Bike

• 58m
• 15.40 miles
• 15.93 Mi/hr

Lactate Test

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• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 7.25

Swim

• 1h 15m
• 4000.00 meters
• -----

NTEX Masters (scy)

Warmup
300 swim
200 kick
300 pull

Main Set
4 x 100 - 50 easy/50 hard @1:50
300 pull easy, focus on EVF
4 x 100 - 50 non-free/50 free @2:10
300 pull easy, focus on EVF
4 x 100 - 50 hard/50 easy @1:50
300 pull easy, focus on EVF
Focus on QUALITY; plenty of rest for next set
4 x 100 fast, descend 1>4 @2:00
300 pull easy, focus on EVF

Warmdown
300 swim - technique is everything

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 4.8

Bike

• 1h 00m
• 15.25 miles
• -----

Trainer

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

Run

• 41m 13s
• 5.70 miles
• 07m 13s /Mi

Didn't fall sleep well last night. Kinda slow start to the run, but it turned into a decent run. (If shorter than I would have liked.)

Once around Russell Creek

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• Health data: Sleep: 2 Soreness: 3 Fatigue: 3 Hours slept: 6

• Health data: Sleep: 4 Soreness: 2 Fatigue: 4 Hours slept: 6

Bike

• 1h 30m
• 22.50 miles
• 15.00 Mi/hr

Tri bike on the trainer.

Run

• 1h 30m
• 10.25 miles
• 08m 46s /Mi

Chisholm Trail to Park, then Alma up to Spring Creek, over the Oak Point Natatorium to meet family at end of kids' swimming classes.

Not a good run at all. Before mile 5, I needed a walk break. It was pretty inconsistent after that, with much more walking than I normally do.

Don't know one of the following contributed primarily:
- fasting yesterday (and lower weight/hydration today)
- time on tri bike this week (first time in months)
- finally having gotten in a little more run milage during the week

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

Run

• 39m 45s
• 5.60 miles
• -----

Russell Creek route. Nice cool morning. Pleasant, if short, run.

(download Garmin)

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 5.75