Back from the brink.
Thursday - July 23

Bike
- 25m
- 6.00 kms
- -----


Run
- 44m 10s
- 8.00 kms
- 05m 31s /KM

- Health data: Hours slept: 7.5
Tuesday - July 21
Monday - July 20
- Health data: Hours slept: 7
Sunday - July 19
- Health data: Hours slept: 5
Another good day in the pool. I could feel my triceps today.
5X500
2x50 fast
I bought FW new cycling shoes, shorts and a top. Of course we had to go for a ride. We did 13 together half city half highway. I stayed in small chain ring and spun about 95rpm.
Got back home and went out for another loop - all highway. Kept small ring and just spun about 110rpm...I was up to 37k/hr.
Talk about coming back with a vengeance!
First outdoor pool swim. 50m lengths.
4 x 500
4 x 50 fast - focus on pull
Either I'm more efficient in an outdoor pool, or the time off has been berry berry good...to me!
I feel better now!
A nice little run in the afternoon heat. Felt pretty good. So far so good.
Well that's over and done with!
Tried something new. Stopped and stretched at every water break. This helped a lot. The bathroom/fountain at 10k was closed...that stressed me out a bit, it was a hot one out there!
Three gels from a flask.
Started to fade near the end. This was a good day.
ow ow ow!
Run with FW. First time she's been out since her tri...that's three weeks! Pretty good.
Ride out to Grand Coulee with FW. She rocked the way out. Although the wind on the way back and her lack of T.I.T.S. conspired against her knees. Last half hour was really kinda slow.
Great to do such a long ride with her. We rode side by side the whole way, good chat.
I didn't go aero. It was weird. I am usually aero all the way. Wrists were a little sore.
Core, strength and some stability work. Not a very hard workout, but hard enough.
After Brendan and after run
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