Run

• 41m 55s
• 6.21 miles
• 06m 45s /Mi

Rock the Parkway 10k race in KC. No official time yet - my name doesn't show up on the results. I sent a message to the race director asking why. If it did I would've gotten a neat age group medal for top 3. I think I finished 10th overall.

To start the race, a light and cold rain started to fall which made it hard for me to stay loose. Once on the run I felt pretty comfortable despite my soaked Dri Fit shirt and shorts plastered to to my skin. The first three miles were on a false flat which really started to wear on my legs, but the second half after the turnaround was a nice slow decline which enabled me to negative split my run. I hit some BOP 5k'ers at the end but I don't think they impeded me too much. After the race I shivered in the rain/mist for 45 minutes waiting for an award that should've come, but never did.

6:47
6:52
6:54
6:37
6:23
6:22
.32 6:16 avg (distance is what Garmin measured.)

Bike

• 30m
• 8.51 miles
• 17.02 Mi/hr

Easy spin on the bike in low to mid gears to loosen up some very tight legs from shivering after the race this morning.

Strength

• 45m

Swim

• 21m 54s
• 1640.42 yards
• 01m 20s /100 yards

I left work a half hour early early, which left enough time for a quick swim. The pool was full when I showed up. Who knew that the swimming pool was the place to be on a late Friday afternoon. I was going to share with another guy, but right as we got in three other lanes opened up.
My pull through the water today felt technically good but not strong.
1x1000
4x75
200

Run

• 30m 43s
• 4.27 miles
• 07m 11s /Mi

A short casual run. I had DAS (drink at Stables) meeting after work in which we stayed a little longer than usual. Afterwards I had to pick up my packet for Saturday's 10k race. By the time I got home it was pretty much dark, so I got an relatively easy run in (with exception to the last mile) and then called it a night.

Swim

• 35m 51s
• 2734.03 yards
• 01m 18s /100 yards

Nothing different here other than I really wanted to make sure I did my whole workout instead of cutting it short, as I've been known to do that of late.

1x500
2x250
4x125
5x100
10x50

Bike

• 30m
• 8.05 miles
• 16.10 Mi/hr

Trainer ride just to move the legs.

Strength

• 20m

Bike

• 1h 00m
• 19.05 miles
• 19.05 Mi/hr

Trainer.

Strength

• 40m

Run

• 57m 28s
• 8.09 miles
• 07m 06s /Mi

Solid run. Even splits throughout with the exception of the middle two miles that were mostly up hill. Very wet and sloppy outside today. It's funny, two days ago we're getting 6 inches of snow, today it's all melted away and I'm running in shorts and a t-shirt.

Strength

• 40m

Bike

• 1h 00m
• 19.33 miles
• 19.33 Mi/hr

Trainer ride.
I was going to follow this up with a long run, but I couldn't make it to the gym as there was a lot of sloppy snow on the ground from last night, plus we had thing at church in the evening that last for quite a while. At least I got something accomplished today.

Strength

• 20m