Run

• 45m
• 4.80 miles
• 09m 22s /Mi

Easy Run
Weather: 57, clear, no wind

Nice easy run this morning. Ran 5x30" strides.

Bike

• 1h 00m
• 19.50 miles
• 19.50 Mi/hr

Intervals
Weather: 75, sunny, light wind

Nice evening for a bike ride. Rode 5x6'@z3 intervlas. Did these on Panther creek.

• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 4

Swim

• 1h 00m
• 2200.00 meters
• -----

WU
300
4x100 20"RI 25rt, 25lt, 25 fist, 25 swim
100 kick

Main Set
1x500 pull
8x50 15"RI hard
4x100 20"RI mod

CD
100

• Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3

Run #1

• 28m 39s
• 3.20 miles
• 08m 57s /Mi

Pre-ride brick run
Weather: 70, no wind, clear, awesome morning

Ran a 30' out and back before beginning my bike ride. Sort of simulates getting on the bike after the swim.

Bike

• 2h 22m
• 47.30 miles
• 19.99 Mi/hr

Brick workout
Weather: 70-75, no wind to windy, sunny

Headed out after the warm up run. I was drenched in sweat because the humidity is high. The cool air made me cold for the first couple of miles.

Listen up Frisco people: I rode to the toll way then north across 380 to Fishtrap. At that intersection is a Road Closed sign. Go passed it. There is 5 miles of new concrete and no cars. 10 mile round trip, no cars, did it twice on this ride.

Stayed in z2 during the first hour. Then HRM died, dead battery. So road on RPE. Second hour the wind picked up big time. Last half hour I hammered it home; HR should have been in z3.

Run #2

• 49m 16s
• 6.00 miles
• 08m 12s /Mi

Brick
Weather:75, windy, sunny

Ran out and back on Teel. Started out easy then went to race pace. Felt like a moderately hard pace. HRM wasn't working so ran on RPE and pace. Tried to keep the pace around 8'/mile. So, could I hold this pace for 13.1 after riding? I think I can.

1, 8:49
2, 8:07
3, 8:07
4, 7:57
5, 8:04
6, 8:09

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

Swim

• 45m
• 1900.00 meters
• -----

TT

WU
300
4x100 20"RI 25lt, 25 rt, 25 fist, 25 swim

Main set
1050 TT (18:55)

CD
150

Can't count laps even with a lap counter. Ended up swimming an extra 50. I think I have it figured out now...the number I see when I press the button is the lap just completed. Still slow. It's like I'm stuck at 1:50/100 and doomed to swim that forever.

Bike

• 1h 00m
• 16.00 miles
• 16.00 Mi/hr

Trainer workout

Rode in z1-2. Did a couple of high z2 intervals. Mostly just spun and watched the Michigan/Notre Dame game.

• Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 3

Swim

• 1h 00m
• 2600.00 meters
• -----

Master's Swim

WU
300
6x50 15"RI 25 ctchup, 25 swim

Main Set
2x200 15"RI build
2x(300 race pace, 200 no wall, 100 kick) 20"RI
8x25 20"RI hard

CD
200

• Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 7.5 Overall Workout: 4

Run

• 51m 28s
• 5.90 miles
• 08m 43s /Mi

Steady State run
Weather: humid, 75, light wind, p/c

10' WU then 40' at steady state pace - 7:48-8:02. 10' CD

36:03, 4.6, 7:51, 151

I felt great on this run. But I screwed up. I thought I had run a 46' interval. Looked at the split time instead of the lap time. Bummer.

Bike

• 1h 45m
• 32.40 miles
• 18.51 Mi/hr

Long Ride
Weather: 90, humid, light wind, sunny

Was supposed to ride 2:30, but ran out of daylight. The days are becoming so short. Something tells me I'll have plenty of trainer time this weekend to make up the other 45'.

Rode Panther Creek to Tollway across 380 right on Fishtrap then just kept on going. Rode all the way to Custer where the rode came to a T. Not a bad route. There is some chip seal but not too bad.

The ride felt good and comfortable. Mostly z1-2 with some time in z3 on the hills. I'm feeling good and peaking. I like that I can cruise at 20 mph and only be in low z2.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 7.5 Overall Workout: 4