Bike

• 50m
• 14.00 miles
• -----

Mind-numbing trainer ride. Wanted more than twice this time, but I couldn't tolerate it.

Swim

• 35m
• 1463.04 meters
• -----

200 drill/swim
1200 pull easy
200 drill/swim

Easy swimming for active recovery. Pool was a bit crowded, so I made my own lane. I think the old ladies may have been a little peeved at me, but whatever...

Run

• 30m 27s
• 3.54 miles
• 08m 36s /Mi

Easy running after breakfast. Alpine-Hollybrook-Tryon-Taylor George.

Bike

• 2h 32m
• 46.86 miles
• 18.50 Mi/hr

Sunday group ride. Joined Townsend, Myrick, Bryce, and a new guy whose name I have forgotten. Rode the same route as yesterday, but backwards since the wind was out of the south today. Had to slow down on multiple occasions to keep the group together, but eventually was just me and Townsend once we turned off 450. Good riding. Always nice to have some guys to ride with during the cold months.

Bike

• 2h 14m
• 42.04 miles
• 18.82 Mi/hr

Saturday group ride with Funderburke and Paul. 449-450-968. Been awhile since I rode this route this direction, but it was nice. Great weather, although a little chilly in the shade. Headed back to the house to grab my run shoes real quick, but my dog Oliver managed to sneak out the door. So rather than getting in another 45 minutes, I chased him down in the field behind my house.

Run

• 35m 45s
• 4.04 miles
• 08m 51s /Mi

Once I caught Oliver, I ran with Gina. I love running with her. We don't run together enough. Williams-Tryon-Hiett-Dennard.

Swim

• 30m
• 1280.16 meters
• -----

200 easy
200 kick w/ fins
3 x 300 base on 6'
100 easy

Quick base swim during lunch. It was nice to get away from work for a few minutes. Was hitting the 300's under 5:15.

Swim

• 45m
• 1828.80 meters
• -----

200 easy
200 kick w/ fins
1000 base (16:50)
4 x 25 drill
50 hard (:38)
4 x 25 drill
50 hard (:40)
300 easy

Good swim. Finally went and bought some jammers instead of swimming in the baggy trunks, and it made a HUGE difference. Tough to get an idea of times because I'm not used to the yard pool. Good to see Carl there.

Run

• 1h 24m 46s
• 9.90 miles
• 08m 33s /Mi

Long run. Nice when the long run is only around 10 miles. Tried to keep it controlled, nice and easy. Although the legs are a bit tired from the 5k a couple nights back. Williams - Taylor George - Lula - Hiett - Tryon - Janet Kay - 259 - Henderson - Sam Page.

Swim

• 40m
• 1463.04 meters
• -----

5 x 300 (odd base swim, even drills w/ fins)
1 x 100 easy

First swim back at PMJ since I was training for Ironman Arizona back in Spring of '08. It's definitely improved. Fun to be back in a yard pool. Feeling a bit more fluid, but still have a ways to go to get back into swim shape. Base pace was around 1:50/100yd. I'd like to see that about 5 seconds faster by the end of base 1.

Bike

• 30m
• 8.00 miles
• -----

Easy spinning on the trainer while watching TV.