Valve stem failed, so I had to change my front tube in the garage before I could go for this ride.

Transition run. I felt really fatigued to start, but I settled into a nice groove.

4 Intervals of 6:00 with 2:00 jog. I couldn't get much speed on the 3rd for some reason. My HR was spiking too easily. The 4th interval was better, so I don't know what the deal was.

Also, 4 different nurses almost ran me over this morning. One of them was Becca! What the hell, beeks?!!

OWS

I saw Mel, Kerri, and Dave at the lake. AND there is water in the lake!!

Crazy how round the numbers are, but it's true.

2h in Zone 2
10 minute zone 4 sprint
5 minutes cool down
You can see the sprint pretty well in the graph.

Easy spin around TTL after the run. Easy easy.

I saw elliot; he was on an epic date with his new girlfriend. They were going to the lake to lay out and rub exotic oils on each other.
At hour 3, someone mentioned that everything fell out of my bike bag. I stopped short with no hand signal and caused a crash. I went down, but I have no scrapes, not sure how that happened. The other guy didn't fare as well. We all decided to cut the ride and run short.

I didn't have a gps so I tagged along with someone who only wanted to do 30:00.

Headed to the gym, determined to finish this planned workout. Typing this from the spin bike.
134 avg watts

Treadmill at the gym.
What a broken day. I must stay positive and overcome these issues.

Lake Pleasant swim with 2 fish and a tween in a kayak. Distance is a complete guess. Beautiful sunrise this morning. I love Fall.

I swam at dawn, so I had to run at lunch.
Target HR 150 for 1:20, then 10 minutes at 170-180 bpm.
It was sunny and warm, but not too hot. All in all, I give it an A-.

Longest swim (ever?)
500 warm up
400 drills
12x75
12x50
12x25
400 drills
300 cool down