Bike #1

• 05m
• 1.50 miles
• 18.00 Mi/hr

Lazy morning, no cycling class scheduled during the break so I couldn't get out of bed to work out this morning by myself, so I slept in until karate at 11. I decided to try and cycling on the spin bikes and found 1 other person in the room but after about 5 minutes, we got the boot. BS.

Bike #2

• 45m
• 15.48 miles
• 20.64 Mi/hr

After getting booted out of the cycle room I headed over to the wellness center and grabbed a bike (second from the far end, not a terible bike. I started fairly easy hitting 15 min and 4.32 miles. I picked it up from there hitting 6.49 miles at 20 min, 9.95 miles at 30 min, 13.63 miles at 40 min and 15.48 miles at 45 min. Had to pick up the boys so couldn't go any longer, but it was a good ride the last 30 min was at a 22.32 mph aveage. Not too bad. Was really drained afterwards.

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

Run

• 48m
• 5.56 miles
• 08m 37s /Mi

We had a brown bag lunch with management today at noon so I didn't have much on my plate so I got out a bit early for a quick run. It was about 80 and humid, but I felt pretty good and had a nice flow and decided on the hills today. I felt good on the VOn Stueben hill and the Gerdes-Valley Forge hill I really ran very smoothly. Good run and made it back in time to shower and make the brown bag.

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

Bike

• 1h 00m
• 20.76 miles
• 20.76 Mi/hr

Was going to have a nice easy ride and started easy but picked it up slowly as I went along. Got bounced early in poker so I brought it up a bit more. hit 10.05 miles at 30 min, 13.56 at 40 min, 15.36 at 45, 17.12 at 50 min and 20.76 at the hour. Good ride pulse started at 120 got up to 128 at 45, then up to 135 bom and finished at 145bpm. Good ride.

Run

• 48m
• 5.18 miles
• 09m 16s /Mi

Another hot humid day but there was a decent breeze blowing. I felt rather sluggish at first but I got loosened up and felt Ok after a few miles. While I balked at doing a Von Stueben to Saratoga, I did decide to turn the Prince Fredrick in the hilly direction into a Valley Forge-Allendale loop and ran the gold's gym and Valley Forge hill pretty well. Good run.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 3

Run

• 44m
• 5.00 miles
• 08m 48s /Mi

Got a very late start due to work so i was pinched for time. Hotter than yesterday but still 10x better than last week. About 84 and 50% humidity. Did a New Prince Fredrick in the easy direction at a bit quicker than normal pace but nothing too hard. Good run.

Bike

• 1h 00m
• 20.51 miles
• 20.51 Mi/hr

Tuesday night trainer ride. A agonizingly bad poker game didn't help me pass the time but I cruised a a farly steady tempo building a bit towards the end. Tried to keep my pulse below 140 but the sensor was wigging out (120 to 160 to 0, wtf?) Decent ride.

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

Run

• 1h 04m
• 7.28 miles
• 08m 47s /Mi

The major heat wave broke as it was only 80 degrees and 50% humidity and there was a nice breeze. Its amazing how nice these conditions were compared to last week. Got going after a long wait at Allendale and felt pretty good and decided to upgrade from a New Prince Fredrick to a Henderson-Abrams Mills. Felt very smooth and the hills weren't too hard today. Good run but was very thursty by the end.

Bike

• 50m
• 17.81 miles
• 21.37 Mi/hr

Annoying day after almost falling asleep the last couple hours, then getting a blast from Tammy when I get home and then the karate class after the whole testing class failed. SO I headed downstairs to bike an got a good accurate one and went at it for 50 minutes. I started off in level 10 and rode at a good tempo and was sweating early. Listened to the 74 min tempo and did some sprints as appropriate. pushed up the effort past half way and hammered home the last 15 min. Didn't look until the end and found 17.81 miles. Good ride and alot of sweat.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 3

Bike

• 1h 06m 35s
• 24.84 miles
• 22.38 Mi/hr

An intestesting day. Adrian had a friend over so no one got much sleep (I always wonder why they call it a sleep over), so I was sort of out of it all day. Couldn't even sleep in. Played the main event in poker and lost pretty badly, but they in the first qualifier for next Sunday I finsihed 83rd and qualified for my 3rd in a row (and the only 3 I've tried this year). So on that note I went for a ride and played a second tourney as I spun on 15th gear level 3. I started at a decent clip and added speed as I warmed up. THe game didn't go great but the ride was pretty good. After 30 minutes I started pushing over 22 mph and once I bowed out I really went after it for the last 25 min. 23-24 mph. Put the HRM on after about 30-35 min and was in the 140's but had it up to the 165-170 range at the end. 22.15 at one hour and 40K in 1:06:36. Felt completely drained at the end and it was a real struggle to hold on at the end. Heck of a ride. Negative spilt and a great 40K. Ton of sweat.

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