Warm-up for 5K. Easy with a strider before meeting up with the kids and teammates.

Corporate challenge 5K. Went out a little fast again but felt much better than my last 5k in the last mile.

Mile 1 - 5:44
Mile 2 - 6:11
Mile 3 - 6:20
Finish - 5:43 (Not much of a kick!)

Predicted mile was 8:00. It felt like I was at an 8:00 pace but came in 112th being 15 seconds off. I was thinking IM pace for the run and I'll take a 7:45 pace for an IM run. :)

3 x 1 mile relay. Legs were definitely tired for this one but was pleased to see sub 6:00!

Another day that I just couldn't get myself out of bed to go swim! Ugh!! I have a Corporate Challenge tonight that I'll be doing a 5K, predicted mile (8:00 IM pace :) ), and a 3 x 1 mi relay. At least that will be something. This week is looking pretty pathetic as far as training.

Can someone please add a few hrs to each day for us triathletes!!

I NOW HAVE A FASTER 5K THAN MARMADADDY!!! 

Lap 1: 20m 01s, 6.17 miles, 18.50 Mi/hr, Max HR 134, Avg HR 107
Lap 2: 10m 01s, 3.94 miles, 23.63 Mi/hr, Max HR 164, Avg HR 154
Lap 3: 10m 01s, 3.31 miles, 19.81 Mi/hr, Max HR 152, Avg HR 121
Lap 4: 10m 07s, 3.87 miles, 22.98 Mi/hr, Max HR 160, Avg HR 152
Lap 5: 10m 01s, 3.40 miles, 20.37 Mi/hr, Max HR 153, Avg HR 124
Lap 6: 10m 01s, 3.83 miles, 22.92 Mi/hr, Max HR 163, Avg HR 153
Lap 7: 10m 18s, 3.45 miles, 20.07 Mi/hr, Max HR 152, Avg HR 117
Lap 8: 07m 28s, 1.89 miles, 15.18 Mi/hr, Max HR 155, Avg HR 128

Threshold
20' w/u
m/s: 3x[10' z4-5 + 10' z2]

Around the TT loop CCW. The end of each 10' Z-4 set was 2 hills. (The 8 mi hills of the Forks XV Run) They hurt as much today as they did in the run!!

Good workout after not getting my lazy ass out of bed yesterday!

OWS at Dorchester Park. We set up a 500 yd triangular course (It was actually closer to 600 yds.) 1 easy lap, 1 hard lap, 1 lap helping someone with drafting, another hard lap then 1 last easy lap. AHR in the 130's.

Lap 1: 27m 19s, 8.93 miles, 19.62 Mi/hr, Max HR 129, Avg HR 111
Lap 2: 1h 46m 00s, 29.82 miles, 16.88 Mi/hr, Max HR 157, Avg HR 107
Lap 3: 30m 20s, 10.00 miles, 19.78 Mi/hr, Max HR 155, Avg HR 137
Lap 4: 30m 01s, 10.75 miles, 21.49 Mi/hr, Max HR 148, Avg HR 131
Lap 5: 17m 51s, 7.80 miles, 26.21 Mi/hr, Max HR 151, Avg HR 136
Lap 6: 32m 01s, 9.54 miles, 17.88 Mi/hr, Max HR 155, Avg HR 123
Lap 7: 25m 55s, 10.44 miles, 24.17 Mi/hr, Max HR 146, Avg HR 138
Lap 8: 03m 46s, 0.72 miles, 11.53 Mi/hr, Max HR 138, Avg HR 124

Brick off bike

Lap 1: 07m 30s, 1.00 miles, 07m 30s /mile, Max HR 144, Avg HR 131
Lap 2: 07m 31s, 0.95 miles, 07m 57s /mile, Max HR 152, Avg HR 142

Lap 1: 08m 18s, 1.00 miles, 08m 18s /mile, Max HR 134, Avg HR 120
Lap 2: 08m 15s, 1.00 miles, 08m 15s /mile, Max HR 143, Avg HR 133
Lap 3: 08m 09s, 1.00 miles, 08m 09s /mile, Max HR 135, Avg HR 128
Lap 4: 08m 13s, 1.00 miles, 08m 13s /mile, Max HR 136, Avg HR 129
Lap 5: 08m 04s, 1.00 miles, 08m 04s /mile, Max HR 149, Avg HR 141
Lap 6: 08m 01s, 1.00 miles, 08m 01s /mile, Max HR 144, Avg HR 137
Lap 7: 08m 01s, 1.00 miles, 08m 01s /mile, Max HR 154, Avg HR 145
Lap 8: 07m 58s, 1.00 miles, 07m 58s /mile, Max HR 153, Avg HR 140
Lap 9: 08m 00s, 1.00 miles, 08m /mile, Max HR 156, Avg HR 143
Lap 10: 02m 05s, 0.26 miles, 08m 02s /mile, Max HR 143, Avg HR 139

Perfect day for an OWS. I have been dying to get down to the lake to swim and the water temp was 76!!! Woo Woo!!

Just took it easy for the swim and worked on swimming straight. I had some problems at first with my left arm crossing over in front of my head and making me veer to the right. When I fixed my arm I was sighting every 10-12 strokes and swimming straight as an arrow.

I really like OWS! :)