Swim #1

• 06m
• 300.00 yards
• 02m /100 yards

100 w/u
100 followthru
100 fingertip drag

Swim #2

• 28m 36s
• 1600.00 yards
• 01m 47s /100 yards

1600 straight for time. Not bad. Benchmark was 30 minutes.

Strength

• 50m

Didn't get to 3 of my exercises. Will try to fit them in later this week. Sigh. It was really busy in there.

Bike #1

• 1h 45m 39s
• 27.14 miles
• 15.41 Mi/hr

After getting to familiar territory from the zoo, I rode the path to complete my workout. It was busy, so there was quite a bit of slowing down. I did feel much better on the tri bike, though, and did a lot of curves in the aero position. Forgot HR strap.

Bike #2

• 36m 58s
• 8.98 miles
• 14.57 Mi/hr

First time using the GPS to guide me along a route. It was difficult to follow and there was a lot of backtracking.

Run

• 53m 43s
• 4.88 miles
• 11m /Mi

Did Beechwold hills with two kids in double jogger.

Swim

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

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

Bike #1

• 41m 06s
• 9.70 miles
• 14.15 Mi/hr

The fates were against me this morning, but I did it anyway!!
Got up early. Thought I had everything situated. Couldn't find the bike pump, which it turns out is not at our house right now. I haven't ridden the road bike in a couple weeks, but the tires felt pretty firm. I would guess maybe 85 psi.
Then I took everything outside and went to clip in and realized I can't use my new bike shoes and cleats with my old pedals. And my old cleats were not on my old shoes, because there was a period of time when I had my new shoes and my old pedals.
So I ran inside and quickly screwed my old cleats back into my old shoes and put them on. By the time I came back out, it was starting to rain. At this point I felt like I had put way too much energy into doing this ride, and I was going to do it! Weather be damned! So I did it. It was very wet, and it turned out I was grateful to have soft tires on the wet roads. My average speed is abysmal because of all the lights. I was happy with my overall performance, considering I was stuck behind a bus a couple times, and had a lot of red lights. It is interesting going back and forth between tri and road bikes. I think I will be making a few adjustments to both. It's very eye-opening switching back and forth. My seat is too low on the roadie.

Bike #2

• 46m 21s
• 9.29 miles
• 12.03 Mi/hr

Rained again. Lots of stopping.

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!)