Slow, but getting faster. Big, but getting smaller

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Wednesday - June 23

Bike

1h 01m 31s
16.28 miles
16.09 Mi/hr

HOT! Did a loop from work finding hills. It was a good ride. Got some good climbing in out of the saddle.

974 calories.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Obliques
1
20
20
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Elbow Bridge (FB)
1
45
45
0
0
CORE - Knee to Chest (FB)
1
8
8
0
0
CORE - Level 1 Drills from Insanity
1
4
4
0
0
CORE - Pike Roll In and Out (FB)
1
15
15
0
0
CORE - Reverse HyperExtension (FB)
1
20
20
0
0
CORE - Superman (FB)
1
20
20
0
0
CORE - Supine Leg Curl (FB)
1
20
20
0
0

Yesterday was my daughter B-day. I had some cake and pizza. Chad brought over his son, and that was cool.

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Tuesday - June 22

Run

1h 04m 11s
5.00 miles
12m 50s /Mi

Strength
800s
WU: 8:04
800M @ 4:11 Recovery @ 4:06
800M @ 3:57 Recovery @ 4:23
800M @ 4:09 Recovery @ 4:25
800M @ 4:17 Recovery @ 4:29
800M @ 4:07 Recovery @ 5:17
800M @ 4:05
CD: 8:37

Swim

44m
1350.00 meters
-----

WU: 300
6 x 50 swim golf with 20" rest
5 x 100 with 30" rest
4 x 25 kick with 20" rest
CD: 150

was supposed to to 12 x 100 but have limited time on my lunch break and I really wanted to get in a few kick sets, which take me forever because of my poor kick.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Obliques
1
15
15
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Level 1 Drills from Insanity
1
4
4
0
0
CORE - Pikes
1
10
10
0
0
CORE - Reverse HyperExtension (FB)
1
20
20
0
0
CORE - Roll Out and In (FB)
1
10
10
0
0
CORE - Superman (FB)
1
20
20
0
0
CORE - Supine Leg Curl (FB)
1
15
15
0
0

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Monday - June 21

I was woken up last night with another data center emergency, so I am partially sleep deprived today.

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Sunday - June 20

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Saturday - June 19

Bike

28m 51s
9.00 miles
18.72 Mi/hr

Run

36m 59s
3.11 miles
11m 54s /Mi

Swim

06m 44s
274.32 meters
02m 27s /100 meters

RACE DAY: Caine Halter Family YMCA Triathlon

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Friday - June 18

Stayed up later than normal last night watching the NBA Finals. Did not want to get up this morning. Will try to get a nap in today.

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Thursday - June 17

Run

44m 17s
3.92 miles
11m 18s /Mi

Really, Really HOT! It was 95F and 50% humidity during the run. This was an easy Z2 run and I decided to do the outdoors run instead of a 30' Z2 run on the treadmill at the gym. I still had to walk 3 times during this run for short durations just to keep my body temperature down. I wanted to continue to work on my heat acclimation.

Calories = 794