Run

• 30m 46s
• 3.29 miles
• 09m 21s /Mi

Interval workout.
Warmup was too short because I accidentally hit the Lap button before I was ready and didn't know how to get back.
Each lap is a quarter mile:

Lap 1: 1:56min 7.7 mph
Lap 2: 2:22min 6.3mph
Lap 3: 1:53min 7.9mph
Lap 4: 2:16min 6.6mph
Lap 5: 1:54min 7.9mph
Lap 6: 2:15min 6.7mph
Lap 7: 1:53min 7.9mph
Lap 8: 2:18min 6.5mph
Cooldown: half mile at 10-minute mile pace

I'm happy with this. Each lap was on the cusp of 8mph. Pretty consistent. The last 2 or 3 hard laps were uphill. Especially Lap 9. 90 feet of ascent on that one.

I was running alone on my lunch break. The weather was not as hot as it could have been. Overall pace is misleading because I was standing still trying to get the satellite signal for a minute after I hit start. oops. Still getting the hang of Garmin.

Also, looks like compared to last week, I did this workout a bit faster (8mph+) when I ran with Mike from work.

Swim

• 27m 21s
• 1400.00 yards
• 01m 57s /100 yards

300 w/u
10 x 100 on the 1:50
Lap 1: 1:30!!! Yeah!
Laps 2-10: b/t 1:35 and 1:45
Felt good.
100 c/d

Strength

• 1h 00m

Great workout. Moved up on the weight on several exercises. I like moving up!
(Made my run the next day feel stiff!)

Run

• 1h 22m 46s
• 8.00 miles
• 10m 21s /Mi

Ugh. Very hot. Full sun almost the whole way.
Similar pace all the way through. I did a short trail run, on which I felt I was flying, but my pace shows I actually slowed down. Hmmm. Last mile was 12 minutes, but I stopped within the camping area to turn on the cold water on my head. Drank a full bottle of water. This run took a lot of mental strength for me to keep going. I've been doing 8 miles routinely on the weekend, but usually at 6am in the cool. BIG difference. Proud of myself for slogging it out.
High HR for an easy run, due to heat.

Bike #1

• 1h 36m 45s
• 25.63 miles
• 15.89 Mi/hr

Went back out to complete my cycling mileage for the day. But first I had to find a lost friend on her mountain bike and bring her back to the camp site.
Average speed for finding friend and riding back with her was 13.4. Average speed alone was 16.5. Just a hair faster than when I was riding with the guys. I felt good and did a lot of shifting the front chainring, so I won't be scared of dropping the chain again. Did well on the hills.

Swim

• 27m
• 1650.00 yards
• 01m 38s /100 yards

Open water swim at Deer Creek.
Felt very good. Wore wetsuit. It was good to get the hang of focusing on my stroke while doing OWS, instead of just worrying about OWS or reverting to my OWS stroke from when I was 8 years old.

Bike #2

• 1h 03m 19s
• 17.02 miles
• 16.12 Mi/hr

Went out with Dh and JeremyTrains to ride the Deer Creek course. We also tried to find the HIM turnaround, but never did. Nice pace. Felt good on hills. Just sucks that when my cadence and HR are all correct, my speed still blows. Sigh.

Bike

• 55m 39s
• 14.49 miles
• 15.62 Mi/hr

Took bike path to work.
Didn't get aero much due to backpack.
Nice, peaceful ride.
I think the Garmin reads slow. On the path I had time to stare at it a bit, and it would be reading in the 15-16mph range, and sometimes jump up to 17 without me accelerating. I think it is calculating each second based on satellite position, which isn't perfect. The overall mileage is accurate because it has a chance to check itself. Speed, maybe not so accurate? I'll have to research this. I've read complaints that running pace can jump all over the place. Maybe same is true of bike speed.

Swim

• 30m
• 1500.00 yards
• 02m /100 yards

300 w/u
100 catchup
100 followthru
100 treadmill
100 fingertip drag
100 kick w/kickboard
100 pull
100 fists
100 hypoxic (1-3-5-7)
100 alternate sides breathing
100 isolate arms
100 25 sprint, 25 easy, repeat

Strength

• 1h 00m

Able to finish last set on bench press with the help of a spotter. Yay! I get to move up to 75! I think 1998/1999 was the last time I could bench 75, and that was on a Smith Press, which is actually a bit easier.