• 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

(Download Garmin)

• 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

Bike

• 45m
• 11.25 miles
• 15.00 Mi/hr

Trainer

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

Swim

• 1h 15m
• 4000.00 meters
• -----

NTEX Masters (scy)

Warmup
350 swim
200 kick
350 pull

Transition
3 x 100 swim - build with last 25 fast

Main
3 x 200 pull @3:30
100 dolphin kick (on front, 1st 6 underwater)
3 x 150 non-free - alt. 2nd and 3rd stroke by 50s
150 backstroke kick
6 x 100 swim descend - 1>3 @1:50; 4>6 @2:00
100 breaststroke kick
8 x 100 @ 1:00

Warm down
300 swim - at least 100 needs to be non-free

(If you've made it this far, you may as well make it an even 4000)
100 Choice (100 swim for me)

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

Bike

• 45m
• 11.25 miles
• -----

For the first time in 2+ months, I got back on my tri bike (instead of my road bike). Very odd; took a bit for the pedaling to feel smooth. Definitely need to work on my flexibility again.

(Check Garmin for time)

Run

• 39m 30s
• 5.60 miles
• -----

Around Russell Creek. Better time than yesterday morning.

(Check Garmin for details.)

• Health data: Hours slept: 6

Run

• 41m 45s
• 5.60 miles
• -----

Missed swimming this morning, but did manage to get in a run around Russell Creek.

(download Garmin)

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