Swim

• 28m 58s
• 1280.16 meters
• 02m 15s /100 meters

Yippee! Met another short-tem goal. I wanted to swim a steady swim with an average of 2:20/100m. I smashed that in the yard pool that equated to 2:15.9! 1400 yards = 1280 meters. I will revise my new goal to 2:10.

I swam outside at LTF at 8:00. It was so pleasant outside. I just felt great during the whole swim, and I met my goal on every lap. I focused on rotation, balance, and not flinging my arms above the surface.

yrd tm
01:51.1
02:05.8
02:06.8
02:03.4
02:05.5
02:04.6
02:04.9
02:04.9
02:05.0
02:04.8
02:04.5
02:05.6
02:08.3
02:04.5

Run

• 17m 31s
• 1.63 miles
• 10m 45s /Mi

Short run for recovery week. Tried to keep the pace up.

Bike

• 35m
• 6.65 miles
• -----

My first recovery week on the new plan! Nice, short ride on the trainer. Finally got my watch installed on the bike too.

Run

• 48m 16s
• 4.24 miles
• 11m 23s /Mi

David went with me with the kids in the jogging stroller by Alexa's request! It worked out well because Ryan had had a fussy spell and this seemed to break it. We think he may be getting his top teeth in soon. The downside of David running with me was that he aggravated a strained muscle in his calf that bothered him after his race this morning. He ended up not running with me at all, but rather behind me. We went out to Russell Creek park, and I turned around at a random half-way point based on time. I didn't follow the HRM this time (allow it actually worked) and rather just ran at what felt comfortable. Sprinted back down our street. Averaged 164 on the outbound and 180 on the return. It was late afternoon, so the sun wasn't as bad, and the temp was 84.

Swim

• 29m 25s
• 1250.00 meters
• 02m 21s /100 meters

Swam in 200 blocks.

Bike

• 1h 41m 43s
• 25.07 miles
• 14.79 Mi/hr

Bike the RBM route and added the Spring Creek hill also. Pushed fairly hard. Was in Zones 1 and 2 equally. Hit 30mph! Had trouble staying comfortable in the aerobars going downhill at high speed. Didn't feel comfortable moving hands off to shift to keep the tension on the pedals. David suggested hugging the top tube with my legs next time to feel more stable if I don't pedal.

Run

• 44m 19s
• 3.59 miles
• 12m 20s /Mi

Jogging stroller south on the trail to Legacy. Ignored the HRM.