Slow, but getting faster. Big, but getting smaller

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Thursday - August 26

Run

39m 21s
4.00 miles
09m 50s /Mi

Easy 4 miles at 10:30 pace. I have a hard time with pace control on the road.

812 Calories
92F with 51% humidity

I was planning on doing the swim after tonights meeting. Well, the lightning storm closed to pool down. I guess it wasn't so bad, I got to come home and hang out with Sophie tonight. We watched the Backyardigans and I put her to bed. It was nice.

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Wednesday - August 25

Run

47m 15s
5.00 miles
09m 27s /Mi

Tempo:
1 mile warm up @ 10:00 per mile
3 miles @ 8:57 per mile
1 mile cool down @ 10:00 per mile
896 Calories

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Tuesday - August 24

Good nights sleep last night. My body is slightly tired from yesterday's core, bike, and run. Today is just a swim which will be nice, but tomorrow is a tough day with a tempo run a swim.

Work issues prevented me from getting in my swim work out today.

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Monday - August 23

Bike

1h 04m 59s
18.14 miles
16.75 Mi/hr

RPE 3-4 with some out of the saddle climbing. My quads felt weak during the first few miles. Temp 91 degrees and windy. It felt nice.

1504 Calories

Run

41m 05s
4.01 miles
10m 15s /Mi

Easy 4 miles @ 10:30 per mile. I was on the treadmill, and didn't know the exact speed to set it at for 10:30 per mile so I used 5.9 mph. It is close enough.

724 Calories

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Pushups
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Elbow Bridge (FB)
1
25
25
0
0
CORE - Reverse HyperExtension (FB)
1
25
25
0
0
CORE - Side Planks
2
30
30
0
0
CORE - Superman (FB)
1
25
25
0
0
CORE - Supine Leg Curl (FB)
1
25
25
0
0
CORE - V-Ups (FB)
1
25
25
0
0

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Sunday - August 22

Swim

1h 02m 23s
2250.00 meters
02m 46s /100 meters

WU: 4 x 150
150 4:03
150 4:26
150 4:01
150 4:05
MS: (1650 ladder)
275 7:41
250 6:56
225 6:24
200 5:41
175 5:02
150 4:08
125 3:24
100 2:48
75 1:55
50 1:13
25 0:33

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Saturday - August 21

Run

26m 44s
3.11 miles
08m 36s /Mi

The Michelin 5K Corporate Shield Race.

This is by far a PR for me. My goal was to break 31 minutes (my previous PR was 32:18). I blew that away!!! If it were not for my Garmin, I would have though the course was short.

Another race today, the Michelin 5K Corporate Shield race. I run on my wife's company team. I set a PR by a big margin today. a 26:44 5K! For me that is a huge improvement. My previous best was over 32 minutes.