Run

• 32m 23s
• 3.50 miles
• 09m 15s /Mi

Interval workout in Worthington Hills. Not bad considering heat, sun and the big hill.

w/u half mile
quarter mile repeats: hard/easy
2:09min 6.9mph
2:17min 6.5mph
2:09min 6.9mph
2:46min 5.4mph (after hill)
2:05min 7.2mph
2:28min 6.1mph
2:10min 6.9mph
2:29min 6.0mph
2:05min 7.2mph
2:23min 6.3mph
1:55min 7.8mph
2:35min 5.9mph

Forgot HR strap

Bike

• 1h 11m 58s
• 20.00 miles
• 16.67 Mi/hr

Trainer ride.
Trainer setting Level 1
5 min w/u
6 min hard, 1 min easy
x6
Kept HR above 140 for each of the hard repeats.
I worked really hard. As usual, I'm disappointed with the speed I could achieve for this energy output.
My average speed during the hard intervals was about 18. I couldn't push it any harder and hold it for the 6 minutes. Still, this is the first interval workout I've done on the bike in a long time.
Once intervals were over, I had 6 miles left. I did a combination of LT and one-legged drills and easy spinning.
Found it interesting that I was more comfortable achieving 18mph by pushing a hard gear at a lower cadence than by pushing a low gear at a high cadence.
I need to work on leg strength.

Run

• 52m 28s
• 4.77 miles
• 11m /Mi

With double jogger and 2 kids.
Pumped up the tires on the jogger, hoping for a better time. No such luck. I wasn't thirsty at all on this run, though, even though I was covered in sweat. Very weird.

Swim

• 30m
• 1100.00 yards
• 02m 43s /100 yards

DRILLS:
300 w/u
100 catchup
100 fists
100 treadmill
100 sighting
100 kicking
100 alternate side breathing
100 hypoxic
100 isolated arms

(I did 300 of drills a couple days ago, which are part of this workout on the schedule)

Run

• 1h 20m
• 8.00 miles
• 10m /Mi

Very difficult run. I went out immediately after eating a very fiber-heavy dinner. My stomach felt like it was up in my lungs, and I had to stop for 5 minutes (off the clock) to use the bathroom and stand around for a minute. Still, proud of myself for finishing! Kept it in Zone 3 almost the entire time.

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.