Bike

• 1h 10m
• 24.08 miles
• 20.64 Mi/hr

Long day. The day before vacation is the worst of all, running around cleaning the house, packing, unpacking, buying another suitcase, etc. etc/ But I got everything done and at 9:00pm I got permission for Tammy to go for a ride. Another foot on top of the pedals maintenance ride. Played an intereting game of poker. Won 1 hand and finsied 182nd out of 2338 and made the $ 8 seconds before I hit 1:10. Good ride nice and consistant. Felt good.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 1 Hours slept: 7 Overall Workout: 3

Bike

• 1h 10m
• 24.03 miles
• 20.60 Mi/hr

Psuedo day off from work as I started vaction a few days before we leave but I came in for my interview and a call right before it. Cleaned up the house and took Adrian to and from practice. So took a nice relaxed ride on the trainer and ended up playing a decent game of poker and making the money so I went an extra 10 min (made $ at 1:08:34). Nice ride but no bike shoes is pretty weird.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 1 Hours slept: 5 Overall Workout: 3

Bike

• 1h 00m
• 20.96 miles
• 20.96 Mi/hr

Well today it became real that it is Ironman Canada time. At about 11:00 I remembered today was the day I had to drop my bike off at Cadence Philadelphia for Tri-Bike transport. So I ran home at lunch, packed up my gear bag, bike shoes, and bike and drove to Philly. Cadende is a great shop but parking is a real pain. Was in and out of the shop and back to work by 1:00pm. SO no run and since I had no bike shoes it was a running shoe on top of th pedals ride. Did a good tempo, quick and easy. Got beat pretty bad at poker thanks to one rough hand early put me in a big hole. Rest of the ride was good. 20.96 mph wasn't too bad since Ionly used half my pedal stroke.

Sport

• Misc.
• 30m

Went shopping and bought 112 pounds of kitty litter and had to haul it through the store, to the car, and inside. Got to be worth a little workout.

Run

• 45m
• 5.00 miles
• 09m /Mi

Monday was actually a rather low stress day, so it took a while to get to lunch. But Jeff came by and ran with me today and it had stopped raining so away we went. Did a New Prince Fredrick, and it was a pretty nice day. Got talking with Jeff and it went by pretty quick. Actually felt good as Jeff who is almost half my age was out of breath and I was yapping away. Good run.

Bike

• 1h 00m
• 20.69 miles
• 20.69 Mi/hr

Monday at the Y. Came home and made dinner Shrimp, Singapore Mei Fun, and cherries and grapes. Then headed to the Y for karate and my workout. Got the same bike as last week and got going at a good seady pace yet pushing it with some power. Pushed a couple of sprints, but mainly it was a strong steady tempo. Was empy when it started but I was surrounded by the end. Right at the very end I was in the last minute and the fire alarm starts going off. No smoke, no panic, so I was torn. DO I set a good example and go or do i just ignore it for 45 seconds and finishmy workout. I hate to admit it but I chose the latter as did the guy next to me before getting out and walking outside for about 10 minutes before they let us back inside again. Good ride.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 4.5 Overall Workout: 4

Bike

• 2h 05m
• 40.00 miles
• 19.20 Mi/hr

Saturday morning cycling classes at the YMCA. Got there and set up and then got a short warm up plus a little bit since Marnie had to help a bunch of people with their fit/setup. Started with a warm up, then to a set of jumps (4 count), then a seven minute hill standing with surges and adds, right into a nine min hill with more resistance seated, standing, and surging, then a set of sprints, then another heavy hill set, then a set to SUltans of Swing, seated fast with standing heavy resistnace breakaways on the chorus and the guitar solo. Then finally another sprint set 30 on 30 off (did rest standing) then cooldown and stretching. Then it was back on the bike spinning to stay warm. Then Leanne walks in for the second class. She lucked out with the weather for She-Rox last weekend and had a good race. We had about 5 people in the second class. Warn up, then a 7 min hills alternating seated and standing and finishing standing for 90 sec and adding resistance. Then a 2.5 min standing hill, high tempo song, then a sit, stand, hoover set (progressive of course), then a sprint set 25,25,35,60 to Dreamline, then a progessive hill (seated 3/4 each 30 sec), then a sit stand 30/30 set, then a pick your own position set for 4.5 min changing every 30 second (adding each time to monster resistance at the end), then the endurnace ride (standing for me) and finally another progressive hill done standing to monster resistance at end. Then warmdown and stretching. Good workout.

Swim

• 42m
• 2150.00 yards
• 01m 57s /100 yards

Came home got Adrian going, took a 20 min catnap and back to the Y. Decide to do a swim. Pool was pretty open but the water was really cold. Nice steady and smooth 2150 yard swim, working on staying smooth, long and flat.

• Health data: Sleep: 2 Stress: 4 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 6 Overall Workout: 3

Run

• 47m
• 5.00 miles
• 09m 24s /Mi

Sunny and a bit warmer today. Had a pretty mellow morning, no major issues so by lunch I was ready. Got out a bit late. Not 100% sure of my start time ( could have been :48-:49 vice :44. Did a New Prince Fredrick in the hilly direction though I really wanted to do a Henderson-Abrams Mills, but I am suppose to be tapering down, so I kept it short. Felt very smooth and easy. Good run.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 5 Overall Workout: 3