Run

• 3h 40m
• 25.00 kms
• -----

Trail race in whistler. Longest run to date.

Bike

• 41m
• 20.00 kms
• 29.27 KM/hr

Short ride to simulate the race that was cancelled, mostly flat, threw in a couple hills kepter going above 35 when I could. I think the lights and stopping really lower the average fast. I stopped at about 4 lights for more than 30seconds each, and I had to wait to turn around at one point. So I was disapointed to see an average speed of only 29.

David once said to me that his average speed while riding is 35. I keep thinking about this when I ride.

• Health data: Sleep: 1 Fatigue: 2 Sick: 2

Run

• 49m
• 6.80 kms
• 07m 12s /KM

Not a very goodrun, I was looking forward to this but I was more tired than I thought. So I tried to do what I was suppose to do last week. But I only did the following

1600 to the track
400 mod
400 easy
600 mod
400 easy
600 hard
400 easy
600 hard
200 walk
400 easy
400 mod. - at this point I had a deep soreness in my quad and my knee started to hurt. I stopped and stretched everything for a while and tried to finish the 800 mod. But I just felt like it was resisting me too much and went on my way home.

Swim

• 57m
• 2600.00 meters
• 02m 11s /100 meters

not a very good swim, There was a guy in our lane who was going so slow, and we passed him almost every other lap.

There is a girl there who is about twice as fast as me. Peopl tend to get our of our lane when we are swimming, its great to have her there. Motivating.

500 w/u
200 sprint
150 easy
150 sprint
100 easy 23.43

100 sprint 1.45
100 easy 2.37
100 sprint 1.36
100 easy 2.11
50 Sprint 46
50 easy 1.22
50 Sprint 48.97
50 easy 1.10

50 Sprint 45.75
50 easy 1.49
50 Sprint 45.31
50 easy 1.17
25 sprint 21.10
25 Easy 39.01

25 sprint 20.78
25 Easy 1.09

25 sprint 22.13
25 Easy 31.12
25 sprint 23.13
25 Easy 35.28

500 12.07

• Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 1 Hours slept: 5 Overall Workout: 2

Bike

• 1h 06m
• 29.00 kms
• 26.36 KM/hr

Pretty good little ride. I was suppose to keep my mind on a few things.

Relax arms, chest up and out and hips tilted to sit on the goods. It was a good little toot out around Stanley park to Hornby and then back along Dunsmuir.

Felt strong.