Run

• 38m 42s
• 6.21 miles
• 06m 13s /Mi

Vancouver Sun Run
New 10K PR!!!
Great day for it - sunny, warm and no wind. Pushed it pretty hard the whole race, maybe went out a bit too hard - 1st mile was 5:52, but I always go out fast on this run since the first mile is downhill.
1st 5K was 19:05 which means 2nd was about 19:37... So yeah, I guess I could have run a bit faster if I held back just a bit in the beginning.
Still super stoked with the result, it's almost a minute faster than last year's. I'll tell you Ironman training does wonders for my running :)

Bike

• 1h 30m
• 25.00 miles
• 16.67 Mi/hr

Quick ride around Mercer Island. Beautiful morning for a ride. I wish it wasn't my recovery week. Great day for a long ride!

Swim

• 1h 00m
• 3000.00 yards
• 02m /100 yards

Great swim at the pro club
Warmup: 200 swim, 200 kick, 200 pull
Main:
4 x 150 drills (50 1-arm, 50 switch, 50 fist or fingertip)
6 x 200 hard @ 3:30 sendoff
Splits: 3:04, 3:04, 3:05, 3:01, 3:00, 3:02
300 pull
200 kick
Cooldown: 100 swim/back

200s felt great, I was tired after the first 3 and made an effort to focus on technique and managed to swim the last 3 faster

Run

• 55m
• 6.50 miles
• 08m 27s /Mi

Ran an easy loop around the pro club. It was a gorgeous evening for a run

Bike #1

• 1h 30m
• 24.00 miles
• 16.00 Mi/hr

Ride to work. Couldn't wake up for the tri swim this morning :( Oh well, it's recovery week, so I am ok with listening to my body when it tells me it needs more sleep. Will make up for it tomorrow or Friday.
Plus commute home

Bike #2

• 48m
• 15.00 miles
• 18.75 Mi/hr

Was supposed to be a 2x20 min LT power test, but I totally blew up at min 16 of the second interval, felt like I was gonna pass out, so I had to stop.
I think it was a bad idea to do this test so late, not having eaten since lunch at 1pm and also after 24 commuting miles today...
Result:

1st 20 min
AP = 184
AHR = 168
ACad = 91

Probably about the same in the second 16 min, but I don't have exact data because I didn't stop the interval at the right time

Bike

• 1h 30m
• 24.00 miles
• 16.00 Mi/hr

Ride to work and home

Swim

• 1h 05m
• 3000.00 yards
• 02m 10s /100 yards

Triathlon swimming
Warmup: 100 swim, 100 kick, 100 pull, 100 kick
Main:
10 x 50 @ 1:00 min sendoff, all around 0:40
100 skate
8 x 125 (100 mod swim, 25 alt)
300 pull
300 kick
300 pull
Cooldown: 100 swim/back

Run

• 30m
• 4.00 miles
• 07m 30s /Mi

Lunch run with fellow Ironman in my group and a good friend, Daniel
Good to run with someone fast and do a little tempo, I've gotten lazy on my mid-week runs and can't usually get my HR above 140. Today was definitely high 160s!

Strength

• 20m