• 49m 30s
  • 5.17 miles
  • 09m 34s /Mi

EZ run. I felt like this felt harder than it should have but it turned out fine. Still not sure that the replacement HRM-Run is reporting HR the same way that every other HRM strap that I've owned in the past ten years has but I guess we'll go with it for now. I'm really hoping to not invest anything else in this watch and hopefully replace it (with a new strap) this fall.

  • 35m

Warm up:
- Foam rolling
- Foam roller back stretches
- Ankle mobility
- Hip flexor
- Butterfly groin stretch

Main set
- 3 x 3 reps per direction - 360 with medicine ball (12 lb)
- 3 x 10 Lunge Forward Resisted with FMT (blue)
- 3 x 20 seconds Isometric Squat, back barely brushing the wall

Cool down
- Upper body rolling
- Bretzel
- seated spinal twist

√ Strength routine tonight

  • 1h 12m 34s
  • 2900.00 yards
  • -----

300 swim,
200 kick with fins,
300 paddle pull.

300 paddles and buoy moderate (30”).
Then swim 4 x 25 hat drill :15

300 buoy only moderate (30”).
Then swim 4 x 25 3/4 catch up with pause drill:15

300 swim moderate (30”).
Then swim 4 x 25 short dog :15

300 fins moderate (30”).
Then swim 4 x 25 long dog :15

CD: 500 moderate effort with a mix of strokes and kicks
Done as 200 swim, 200 kick (alternate front and back by 25), 100 paddle pull

  • 1h 00m 02s
  • 18.28 miles
  • 18.27 Mi/hr

√ Trainer ride tonight

  • 1h 05m 45s
  • 7.12 miles
  • 09m 14s /Mi

3 x 10 minute intervals
Recovery is 3 minutes EZ effort run between

  • 50m

Warm up:
- Foam rolling
- Foam roller back stretches
- Upper body rolling
- Ankle mobility
- Hip flexor
- Butterfly groin stretch

Main set:
- 3 x 3 reps per direction - 360 with medicine ball (12 lb)
- 3 x 10 Step Up to Single Leg Dead Lift with Dumbbells (15 lb, 2 steps high)
- 3 x 10 Push Up Stability Ball - 55 cm ball, have not added hip extension yet
- 3 x 10 Alternate leg lowering, lying on back, legs straight on bosu

Machine stuff:
- 3 x 10 Side bridge row (really side plank) @4. I'm doing this as 15 per side.
- 3 X 5 Pull up underhand grip at 6 (28 pounds assist)

Cool down:
Biceps and pecs stretch, lying on stability ball
Bretzel 2.0

Rest day!

  • 4h 26m 38s
  • 75.30 miles
  • 16.95 Mi/hr

It's been very hot here. The route that I originally planned has convenience stores at 25 and 65. Then I found out the that the store at the 25 mile point would not be opened until 9:00, well after I planned to be past it. I ended up doing something different but not quite the elevation gain that I was looking for.

  • 1h 10m 11s
  • 7.02 miles
  • 10m /Mi

Mental toughness run. I'm pleased with the cadence, less pleased with the pace. It was super hot (95, realfeal 102) when I did this so hopefully I'll be able to hold a better pace in more reasonable conditions.

Bynum General Store (no longer a store but they do host a weekly music series -- every Friday during the summer. Tift Merritt started her career playing there.

Bynum is an interesting place, known locally for it's folk art. It was originally a cotton mill town with the Haw River powering the mill.  The mill closed in 1983 (the dam used to power the mill was removed a few years ago) and the store closed in 2006. The building now houses the Bynum Front Porch non-profit. The town also has a number of houses on the National Register of Historic Places.

The original bridge over the Haw River was converted to a pedestrian (and bike!) bridge in 1999. It's really disconcerting to be flying down the hill towards the river on your bike and see a lot of Road Ends signs (it only ends for cars).

You may also have seen photos of the "critters" that I have posted. Bynum is home to Clyde Jones' Critter Crossing. I'm not sure what's up with that because a lot of the critters in town seem to be in disrepair. His work has been displayed at the Smithsonian Institution. Bynum also hosts Clydefest every year..

Bynum is located between Pittsboro and Chapel Hill and is a few miles off the current US 15-501. In its original iteration, US 15-501 used Bynum Rd to cross the Haw River. In the early 1950s, US 15-501 was routed to bypass Bynum on a bridge 1000 feet to the north. At about this time, it was also routed to bypass downtown Chapel Hill and downtown Durham.

  • 50m 32s
  • 1901.55 yards
  • 02m 40s /100 yards

Lil Uno swim

  • 2h 00m 21s
  • 33.48 miles
  • 16.69 Mi/hr

After swim ride.

That;s me in the red top. Julie is in the middle. Jackie is in the white top.  Julie also works with Jackie.

Charging cable for 920XT arrived, it seems to have resolved the major issues with the watch.


  • RACE DAY: Little Uno

Rest day!

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