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.

Run

• 32m 21s
• 3.80 miles
• 08m 30s /Mi

warm up 4:45 min
6x400meter intervals with 400meter easy in between:

Lap 1 1:46 min; 8.5mph
Lap 2 2:04 min; 7.3mph
Lap 3 1:48 min; 8.3mph
Lap 4 2:14 min; 6.7mph
Lap 5 1:52 min; 8.0mph
Lap 6 2:47 min; 5.4mph (red light)
Lap 7 1:49 min; 8.2mph
Lap 8 2:39 min; 5.6mph (red light)
Lap 9 1:58 min; 7.6mph
lap 10 2:19 min; 6.4mph
Lap 11 1:52 min; 8.0mph

cooldown .44 miles

18 minutes in Zone 4, 12 minutes in Zone 5! Nice!

Total ascent 430 feet.

It hurt. It sucked. And it was REALLY hot out there.

• Calories: 1060 From fat:337.51 (37.76g, 31.84%), From Carbs:575.91 (144.99g, 54.33%), Protein:146.58 (36.9g, 13.83%)

Swim

• 27m 31s
• 1400.00 yards
• 01m 58s /100 yards

300 w/u

10x 100 on the 1:50
(This is a step up - I have been doing them on the 1:55.)
100 c/d

Great workout! I was still able to get 10-15s rest, so I was completing them in 1:35 to 1:40 each. Also the water was a few degrees cooler (yay!). Felt good. Lifeguard Joel even commented that I looked a lot stronger and my stroke looked better.
I was breathing hard and really working, but it is a speed/force workout, so I'm supposed to be doing that. In the coming weeks I'll be transitioning to longer reps (200s and 300s instead of 100s) which will help me approximate that pace during a long swim. Currently there is a big difference between how I swim a 100 and how I swim a 1600.

Bike

• 3h 24m 31s
• 56.77 miles
• 16.65 Mi/hr

Rode Alum Creek with David. Previous longest ride this year was 30 miles, so this was a stretch, plus it was only my second ride on the Felt. Thank goodness for carbon - what a smooth ride!
I have a lot to work on mentally. I was getting really upset that I couldn't keep up and at one point had a breakdown and was crying with snot flying everywhere, but proud to say still pedaling! Part of the problem was a headwind for the first 15 miles that seemed to be there no matter which was we were headed. Very demoralizing, thinking I was traveling at 15mph on my beautiful new carbon-everything ride. Ugh! Things got better and I was proud to complete the mileage. Also, I have been training mostly on the river path, which is very flat, so this was a challenge. My butt started hurting at mile 45. But I did it! I need a lot more miles to "become one" with this bike, but ultimately it is a lot more comfortable than the roadie, and I can't wait until I can maximize its potential (for me). Still, this ride was a hard reminder that the bike seems to be my weakest sport right now, and that's not good, since it's the biggest piece. But not bad doing the distance for a HIM in May, when my HIM is scheduled for Sept.

2500 calories.
Yes, max HR of 180. I was working!

Run

• 1h 18m 10s
• 8.00 miles
• 09m 46s /Mi

770 cal
Used Garmin to alert me when I was out of Zone 3. Cool feature, but turned out to be annoying because it only happened on hills when there was nothing I could do about it.
Still, nice relaxing run, and my second time using a workout I loaded into Garmin.