Slow, but getting faster. Big, but getting smaller

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Friday - June 4

Bike

34m 15s
9.20 miles
16.12 Mi/hr

Speed/Cadence
6' wu
22' small ring spin (98-117rpm)
6' cd
Outdoor variation on the high rpm trainer workout. Decided to try it on the hills around the house instead of the trainer. My knees are bothering me.
529 Calories.

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Thursday - June 3

Swim

30m
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Met with Chaderbox at Five Forks pool and he helped me work of various parts of my stroke and taught me a few drills. Thanks for all of the help Chad.

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Wednesday - June 2

Run

40m 09s
3.92 miles
10m 14s /Mi

Tempo run trying to beat my time on this route from March. This midday run also serves as great prep for my upcoming tri. I didn't gauge the pace correctly as I had to stop and walk 3 times or I was going to blow up!

At time of run Temp = 91F and Humidity = 94%. Urgh!!!

1st half 18:43
2nd half 21:25
Calories = 747

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Tuesday - June 1

Run

59m
5.46 miles
10m 49s /Mi

Good run this morning. Was hampered by a very strong call from nature around mile 3.5.

1031 Calories burned.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches (FB)
1
25
25
0
0
ABS - Supermans
1
60
60
0
0
ABS - V-Ups (FB)
1
15
15
0
0
CORE - Back Extensions (FB)
1
15
15
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Medicine Ball Twist
1
30
30
0
0
CORE - Pushups (FB)
1
15
15
0
0
CORE - Supine Hip Extension (FB)
1
15
15
0
0

This morning was warmer and much more humid than usual.

Health data: Hours slept: 7

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Monday - May 31

Swim

54m 46s
2000.00 meters
02m 44s /100 meters

Straight 2000M swim

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Sunday - May 30

Bike

1h 55m 31s
33.00 miles
17.14 Mi/hr

Strong ride.

Calories 1901

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Saturday - May 29

Swim

20m
600.00 meters
03m 20s /100 meters

Tried to do an open water swim at Paris Mountain but they would only allow me to swim in a small area. Still got a chance to swim in a lake and work on sighting which was the purpose of the workout, but I was hoping to do longer lengths to ensure I was staying on course. I ended up doing 10 or so 'laps' in the small area sighting off of land marks on the bank. It was good training though.

Picked up a tri suit today. Tomorrow's brick will give me another opportunity to check my race day setup, nutrition and hydration. I was hoping to have a chance to do a swim-bike-run brick, but the pool doesn't open until 7:30 so that is a little later than I had planned. I want to work on bike dismount and transitions tomorrow while fatigued. These next two weeks will be focused on race day specifics.