Bike

• 45m 04s
• 12.15 miles
• 16.17 Mi/hr

Trainer.
A late start, so not as long as I wanted. However, that's probably better. Until I get some bike distance/endurance built back up, I can focus on higher-intensity sessions.

(No HRM)

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

Swim

• 1h 05m
• 3383.28 meters
• -----

NTEX Masters (scy)

Warmup
400 swim
200 kick
400 pull

Transition
6 x 50 kick - one-arm lead w/ fins

Main Set
2 x 100 - 25 stroke/25 drill/50 swim @ 2:30
1 x 200 swim @3:30
2 x 100 - 50 swim/25 drill/25 strike @2:30
1 x 100 swim
2 x 100 - 25 drill/50 swim/25 stroke @ 2:30
2 x 50 swim @ 90%
2 x 100 - 25 stroke/25 drill/25 swim/25 stroke

12 x 50 pull - 3 sets of 1 EZ/3 Fast @ 1:00

Cooldown
4 x 50 - buoy only
1 x 200 swim (extra)

Run

• 41m 19s
• 5.65 miles
• 07m 19s /Mi

Once around Russell Creek. Pace was pretty good, but I was disappointed to get fatigued before I finished. This was a relatively short run, and although warmer (low-80s), my lack of recent consistency/distance is really starting to show.

(download Garmin details)

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

• Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 9.5

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

Run

• 40m 45s
• 5.60 miles
• 07m 16s /Mi

Once around Russell Creek. Slow start, but loosened up well. Then walked one minute around mile 4.

(No HRM, but check Garmin for time)

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

Run

• 1h 03m 18s
• 8.25 miles
• 07m 40s /Mi

Around Russell Creek, but bumped into Greg and ran with him for a bit. HR was elevated (from blood donation still?), so not my best effort. Still, glad I got out and ran.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.65

Swim

• 1h 00m
• 2800.00 meters
• -----

NTEX Masters (lcm)

Warmup
200 swim
3 x 50 drill (plus 50 free b/c it was long course and we had to get back)
200 pull
3 x 50 drill (plus 50 free, same reason)

Transition
4 x 150 swim

Main Set
400 pull
5 x 150 swim - descend 1>5, RI :30
200 pull.

Was supposed to be a 3800m day, but I was beat. (I did give blood yesterday. Yeah, that's it. Uh-huh.) However, when I found my form breaking down, I call it quits.

I did, however, take a minute to study what I was doing and realized that I was letting my wrist break at the end of the catch, making the pull easier, but reducing the effectiveness. I still had the sense of "pushing" at the wrist, but I was letting water slide under my hand rather than making it a good paddle.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.85