Day 77, Week 11, Short Swim/Core [2200y/8:30min]

A little slower than usual, 2:20.  Chalk it up to working with new swim stroke.  We'll see how it goes in the coming weeks.

Day 76, Week 11, Medium Run [7M]

It was an okay run.  It felt a little bit on the hard side.  Good pace, though, 10:02.  My plan for doing the last quarter in second gear didn't work out because my heart rate was in the 180s, actually, upper 180s, at 6.75M, so I didn't want to push it higher.

Day 75, Week 11, Short Brick/Core [45min/1.75M/8:30min]

Good ride on trainer.  One-leg drills good at 35 seconds/5 minutes.  I should move up to 40 seconds.  I might make my way to 60 seconds, then stretch to every 6 minutes.

Day 74, Week 11, Swim Drills [1900y]

First time trying new stuff learned at the clinic.  I think I'm getting it, but it will be slow progress.  Maybe I"m 15-20% of the way there.  I'm looking forward to see how I do on Saturday 2200y swim.  I want to not to be too excited about and want to make sure I take my time.

Day 73, Week 11, Short Run [4M]

Great workout.  Now, that my 4 milers have been all in 2nd gear, I decided to ratchet up and do the last quarter in 3rd gear.  And, then do my 7 milers and long weekend runs with the last 1/4 in 2nd gear.  Then every week add a 1/4 in 3rd to the 4s and 1/4 in 2nd to the longer ones.  My average pace today was slower (9:06 vs 4:00) vs my last 4 mile run all in 2nd gear, but that's okay.  Maybe a little disappointing, but of no consequence.  My 2nd gear for was at 9:00 on the 12th and 9:11 today, and my 3rd gear today was 7:52!!!!!  A 24:30 5K would be cool and a sub-24 would be really awesome.

Day 72, Week 11, Long Core [34M]

Great workout.  In the morning I felt like crap and decide to make it a full rest day after the swim clinic on Saturday, for which my upper arms and back of shoulders were sore, and the long brick on Sunday still left me tired.

However, right after work, I felt much better and decide, yeah, I can do it.  And, so I did.  All four sets in one session.  I did extend the rests to be 5min, 7min and 10min instead of the usual 5min each.  We'll see next time after my 13.1M on Sunday how I feel on Monday.  But, that's an acceptable option to get all my sets in one session.

Day 71, Week 10, Long Brick [26/1.5M]

Great brick.  PR for average speed for 25-30 miles.  Third longest bike, 26.08, and longest in over a year surpassed only by the trips to Woolaroc (30M) and Barnsdall (40M).  The 1.5 mile run was okay.  Heart rate was somewhat wonky.  Up the hill past the Pleasant Grove bridge, it shot up from 130s to 170s and hit max of 192.  For the run, it was on a steady rise start from 120's and half-way up the hill jump from 135-148.  Kept rising with a dip starting down from the top of the hill , but came back up and peaked at 175 and dropped to 148 and stayed steady about 3/4s of the way down the hill.