Run

• 1h 06m 05s
• 5.62 miles
• 11m 45s /Mi

20/20/20 Run/Walk Protocol.Lower back was a little stiff this morning, but it loosened up well once I started running. No HR data - probably ran a little too hard but it felt good!

• Calories out: 3344 From lifestyle:2709, From activities:635
• Health data: Hours slept: 8

Bike

• 1h 25m 22s
• 25.61 miles
• 18.00 Mi/hr

80 Minute Grind - Overgear Pyramid
If you can't ride outside, do this grind.

Warm up 10 minutes of spinning
5x 1:00 stomps
Pedal the biggest gear you have at a super low cadence (40-50) working on perfect circles. HR doesn't really matter. 1 minute recovery between each.
5 min spinning.

Overger Pyramid
Don't worry about HR for this one.
4 min RPM 60 or below
3 min 65
3 min 70
1 min recovery
3 min 70
3 min 65
3 min 60 or below and let your HR come out of zone 2 (work a little harder that last 3 minutes)

10 min EZ spin

Do the pyramid again (20 minutes)

10 min cooldown.
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Good thing I did not have to worry about HR as I forgot my extra strap when I was packing. Power looked good, and just like yesterday it is nice to get some structure back.

Absolutely killed at work. Hope the sabbatical is worth it...

• Calories out: 3785 From lifestyle:2693, From activities:1093
• Health data: Hours slept: 8

Swim

• 55m
• 2600.00 yards
• 02m 07s /100 yards

Recovery Swim

Warm Up:

6x 100s

1 free
2 kick
3 no-free

Fins Set:

400
300
200
100

All nice and long, just stretch it out. Try breathing every 5 a bit

Blah recovery set:

10x 100s 15 SR

25 kick, 25 back, 25 free, 25 back

Just let your mind wander.

Once you are done, hop out and stretch for at least a good 10 min. Just relax and stare at the ceiling.
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The battery on JT's car died this morning, so I got to the pool a little later than planned after dealing with that.

Breathing every 5 strokes was a little difficult after 2 laps, so I think my aerobic capacity has fallen off somewhat, but other than that I felt reall y good - it was actually kinda nice to be back n the pool with a structured workout. I suppose it has been about 6 weeks now since I have been in the pool at all!

• Calories out: 3188 From lifestyle:2718, From activities:469
• Health data: Hours slept: 8

Bike

• 1h 48m 55s
• 32.42 miles
• 17.86 Mi/hr

Base Ride w/ 1x25 minute Hard Interval
Rode from the Bubweiser Plant with JT. Easy first 30 minutes, then a 25 minute interval just about all-out. Rode back to JT then back in with her.

Felt very good today, HR is elevated but that is normal when I restart. Endurance actaully feels very good, just not a lot of power on the climbs. Looks like 5~6 weeks is maybe just the right amount of time for me post IM before I begin to get back on it.

I hope.

• Calories out: 4067 From lifestyle:2672, From activities:1394
• Health data: Hours slept: 8

Swim

• 41m
• 2400.00 yards
• 01m 42s /100 yards

OWS
Swim with Pete - one big loop then a smaller one. The big loop was nice and easy, the smaller loop was a good bit harder. Took me about 25 minutes to feel like I was warmed up - I guess that is what swimming only once per week will do.

Run

• 1h 02m 51s
• 4.44 miles
• 14m 09s /Mi

On the trails at Red Top Mountain immediately after the swim. 20 minute walk, 20 minute run, 20 minute walk.

First time we have run at Red Top - the trails are awesome!

• Calories out: 3584 From lifestyle:2677, From activities:907
• Health data: Hours slept: 8

Bike

• 2h 01m 22s
• 28.75 miles
• 14.21 Mi/hr

Got to sleep about 1am this morning, so slept in just a bit. Jen got off work early today though, so we went for a super-easy ride at Stone Mountain so that she could try out both the bikes she is considering. After our ride she opted for the Scott Foil Team Issue. That is the one I would have gone for as well. It is one sweek bike.

Did one hard short lap, but the rest was easy. This is the first day that I have not felt fatigued while working out - today I just felt like I have lost some fitness, but generally felt good.

• Calories out: 3957 From lifestyle:2662, From activities:1295
• Health data: Hours slept: 8

• Calories out: 2765 From lifestyle:2765, From activities:0
• Health data: Hours slept: 8