Swim

• 40m
• 2150.00 yards
• 01m 51s /100 yards

CWS day but I had stuff to do, so I came into work, but because of this I took a long lunch and drove home to the YMCA and went for a swim. The pool was 1 per lane but, one guy said he was almost done, and I could split the lane with him. I did a nice long, smooth and relaxed HIM length swim. Did a fairly good job at staying smooth most of the way and picked it up a bit at the end (last 500 or so). Good swim.

• Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Run

• 44m
• 5.00 miles
• 08m 48s /Mi

What a nice day. Sunny, still and about 67. Started off doing a nice easy New Prince Fredrick in the Hilly direction, and fought off the temptation to go long, but did succomb to the urge to pick up the pace towards the end. Flowed nicely through the park and on the stretch home. Very nice day and a fun run.

Bike

• 40m
• 12.00 miles
• 18.00 Mi/hr

Went to the Y for Adrian's karate, but Tammy had a function a Brooke and I had to keep matthew entertained. Tammy didn't make it by the start of cycling class so we played basketball and he decided to keep playing with Dad once Mom showed up. So I did a nice relaxed spin for 40 minute after we got home and got the kids to bed. Good tempo steady ride. Pulse showed 102 after.

Sport

• Basketball
• 45m

Played with 1 on 1 with Matthew. 50-48, I may have one pretty good player. 10 foot rim and does pretty good. Fun little game and made sure he won, but made him work for it.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

Run

• 46m
• 5.00 miles
• 09m 12s /Mi

Another brisk Spring day. overcast and about 48, but felt colder. Nice easy New Prince Fredrick in the easy direction, good relax run.

Bike

• 1h 00m
• 18.00 miles
• 18.00 Mi/hr

Another evening ride on the trainer. Cycled thru the gears a few times and rode fairly steady the first half and then threw in a few sprints the second half and higher tempo stuff. Good ride to 2 hour tempo. Pulse 113 at the end.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

Run

• 1h 06m
• 7.28 miles
• 09m 04s /Mi

Another wacky spring day. Started cold and overcast but the sun came out and it was 54 by the time I got back and I sweated my tail off in sweats. Felt my Hammy again early but it loosened up and felt fine after a few miles. Took it fairly easy and didn't push it. Good run.

Bike

• 55m
• 16.50 miles
• 18.00 Mi/hr

Did a nice spin to Shinichi Osawa for 55 min. Steady tempo fairly low resistance good sweat couldn't get a good pulse (I sure it was higher than 95 which I got on the 2nd reading) but proabably a zone 1 ride. Felt good.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 6 Overall Workout: 3

Run

• 1h 08m
• 7.67 miles
• 08m 52s /Mi

Took yesterday off (for no real good reason, other than doing the taxes) So, I went on a good run today. Felt my left hamstring alot today, not the best thing. Felt ok and ran fairly easy, but was smooth. Ran a Henderson-VF-Saratoga loop for 7.67 miles. Was going to go longer but got a late start on lunch so kept it somewhat under control, to get back before 1:00pm. Good run

• Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

Bike

• 2h 15m
• 40.50 miles
• 18.00 Mi/hr

Double cycling class at the YMCA. Karl was the first class and the class was completely full. He tought from the back and did his usual endurance mix seated and standing, some jumps, and a monster set of sprints to kid rock at the end. Very strong ride. Second class was Chris with Susan in the back of the class at the start but still wasn't full. Also the Beat class instructor didn't show so someone came and asked Susan to do it. Chris did her Cycle Toolbox side 1 routine. Lotsof progressive hill, more hills, some breakaways, and more hills, jumps, and more hills and lot of hovering. Good quality ride. Felt great but missed the Pottstown Y race as Adrain was advancing to Purple belt so I really need to be there. Such is life.

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