Run

• 46m
• 5.43 miles
• 08m 28s /Mi

Very busy day as Calvert scrammed before I even got my tea. SPent the rest of the day scrambling but got a quick break for lunch and took off. Was overcast and rainy all morning but the sun broke through and warmed things up and made it very humid. Did a River Loop going up Jefferson and sweated like crazy. Good run as I try and acclimate to the heat and humidity returning.

Bike

• 1h 07m 03s
• 24.84 miles
• 22.23 Mi/hr

Had the enforcement conference round 2 after lunch and got and update for CC2 after than and then tried to wind down. Came home and made fish and rice with mango slices for dinner. At 9pm went for a ride . Started pretty slow. Played a so so game of poker with a ton of idiots going all in pre flop. THe ride started fairly mellow but at 40 min the playlist turned to Metalica and the tempo went way up. Hit 1 hour at 21.92 min and 40K at 1:07:03. Good ride and strong finish.

Sport

• Yard Work
• 1h 20m

Mowed the lawn and pulled weeds before I ran out of daylight. Could do it this weekend due to all the rain.

• Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 7 Overall Workout: 3

Run

• 46m
• 5.43 miles
• 08m 28s /Mi

Starting to feel like summer. Very overcast and dark day which jacked up the humidity and with the 75 degree temps, it was a sweaty run, but I did a River Loop going down Jefferson and saw a bunch of folks out their today. Good crisp run. My feet have random pains which concern me but while and after my run they were absolutely fine, so don't know what that means.

Bike

• 1h 10m
• 22.50 miles
• 19.29 Mi/hr

Matt actually went to a Boy Scout meeting this week so I actually got to do the monday night spin class. Got there as Susan was leaving so she left the keys with me. Very small class with only 4 students and Karen as the instuctor. She wasn't the best choice of music or most original workout but it was preety good. Virtually all the songs were hills then breakaway and sprint the add and repeat in different positions and times, but it repeated. Throw in some spin ups a straight progressive hill with 8 full turns up, and a set of jumps to finish. Pretty much doubled all the turns she had the rest do which made for an awesome workout.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Bike

• 1h 00m
• 21.69 miles
• 21.69 Mi/hr

Typical Sunday. Lots of laudry but it drizzled all day so didn't get to mow the lawn. Headed downstairs after dinner and road a somewhat uninspired hour to some videos. Wasn't really feeling good with a bit of a headache.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 2

Bike

• 1h 00m
• 19.00 miles
• 19.00 Mi/hr

Cycling class at the YMCA. Got up and was ready to go by 8:15 then it took the rest of the morning to get Adrian up and then find his karate stuff, so I walked in during the warmup. Was a small class with Jenn and Byron. Warm up with short 10 second bursts alternating seated and standing, then to a seated hill with surges, then a standing hill with surges, then a seated sprint set, then a hill set seated with hill sprints, then a standing climb with three standing hill breakaways and made it progressive, then a third hill again standing and kept adding. Then a quick break at tempo, into a few breakaways seated, then another set of hills standing with seated breakaways at heavy resistance x 3 progressive, then another hill climb with breakaways, then a paceline style sprint each person leads for 10 seconds and counts lead 3 times plus a roup sprint, finally a hill with hard sprints to the Foo fighters but made the last sprint into a super hard standing hill. Then cooldown and stretching. Good ride. Talked to Byron a bit about Lake Placid since he has done it twice and I'm doing it for the first time this year.

Run

• 50m 45s
• 6.21 miles
• 08m 10s /Mi

Wiped down the bike and headed to the track and got rolling for a 10K. Started out fairly easy and adding in some good tempo as I went along. Pushed the last mile and a half. Had some issues counting laps. Pretty such I went at least 2 extra laps which would have put my time in the 49 min range. Good run, not too hard, and flowed well.

Swim

• 30m
• 1500.00 yards
• 02m /100 yards

Had to find out what the plan was with Adrian since I was his ride to a friends B=day party at 1:00pm and we had to get a card/gift, but he was going to stick around for the 11am karate class so I went and got changed, showered and out to the pool, which was half empty. Had three open lanes to chose from. Did a nice easy shake out swim for the first 500 to shake the aches in my knee and ankles, picked up the tempo a bit the second 500 and then pulled harder the last 500. Bummed I had to keep it short, but such it life and I can swim tomorrow since there isn't a NASCAR race.

• Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Run

• 40m
• 4.73 miles
• 08m 26s /Mi

Friday. Beautiful day! Was very much looking forward to a planned run in Valley Forge at lunch but there was an Earthquake in Ottawa, Canada and work got busy for a bit and next thin you know it is afternoon. Broke free for a short run so I did a Horizon Jefferson O&B. Good run other that the wack job at the top of Jefferson on the way back. I'm running on the median white line on a wide 2 lane road with no traffic at all, there is no sidewalk on either side and I running facing traffic as required. This nutjob decided she can't drive safely drive around me and come to a halt gives me a evil look and waves that I should get off the road and run in the ditch I guess. So I "politely" waved back to her that she should ride closer to the yellow line vice the white line. That ticked her off and she honked after i was passed once her fringin pea brain figured out my message. Mind you not flipping off or being rude but come on lady if you can't safety drive around a pedestrian on a 10 foot wide lane and another 10 foot wide lane with no oncoming traffic available as well because a runner is running on the median one foot off the edge, then you probably shouldn't be driving. Idiot! Put a downer on my run but on such a nice day and a Friday, I didn't let it get me down.

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Run

• 50m
• 5.95 miles
• 08m 24s /Mi

Busy but rather productive day. Got alot of stuff done then broke for lunch. It rained at about 10:00am so the humidity was up with the temps over 70. Did a nice B street loop. Nice relaxed run trying to stay smooth and free. Love the final down slope 1K to the end. Good run. Feeling alot of strange pains in my feet don't like it.

Bike

• 1h 10m
• 22.50 miles
• 19.29 Mi/hr

Productive day headed home made tacitos and peas and mac and cheese for dinner and then got changed and headed to the Y. Got a good warmup before Leanne got us started. Warmup song then a rolling hill seated and standing progressive, then a sprint set standing climb with seated sprints at resistance 25,35,45 secs, then a set of 45 sec seated sprints with 15 sec recovery x 4. Then a 5.5 min progressive hills seated 1 turn every 30 seconds, then another interval set 45 sec sprints with 15 sec recvoery, I did it standing and added a turn each set, then a set of chose your own position shanging every 30 secs. Standing, seated climb, jumps, standing climb, isolations, huge resistance standing climb, then a 5.5 min endurance ride done standing by me, then a final 5.5 min climb was heavy resistance step off the resistance each time (I started heavy resistance and added each time and standed seated the whole time. Then a cooldown and stretching. Good solid workout.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3