Friday's Workout!

I had a really great workout this morning with a 4.25 mile run in 42 minutes.  I have begun elimination walk breaks just because.  My Garmin 205 face keeps falling off so I taped it on but even with that, it turns off a few times each run. 

I had a 2000M Open Water Swim this morning at the lake... A beautiful morning, finished in 34:45, then came home and did 3 hours of yard work... Just got done, relaxing is on the menu for the rest of the day...

 Ended up being a big day for me:  Did a 12 mile really easy ride followed by a pseudo-group ride of 38 miles.  It was all on my road bike, wi**** had been on my tri bike.  I say pseudo because almost every time I went for a pull I dropped them -- spat one guy off the back repeatedly (there were only three of us), I swear I wasn't trying too!!  If I wasn't pulling I was out of the draft zone and it was WINDY out there today!  Speed wasn't my concern today -- I just wanted to spin a high cadence which I averaged 86 so I pretty much succeeded.  
When I got home from I decided to brick it and did a 2 mile RUN, yeah brick-walker boy said he RAN the 2 miles -- after a 50 mile bike ride.  Considered just completing the 5k but I really didn't do proper nutrition for it.-S
Next tri is a week from tomorrow and am looking forward to it.  The bike course is flat and easy, I plan on bricking almost every ride from now to then -- I'm hoping to be able to hammer that course but we'll see.

did an easy day in the gym this morning with 56 minutes of weights (legs and core), then 43 minutes on the stairmaster (just shy of 200 flights @ 196)...  then my wife and i spent the day at 6 flags after we put the kids in daycare, which was actually open today.  we probably walked for 6 miles over the course of the day, it was a good one.

Didn't feel real good when I got up this morning, so I thought I'd see what would happen after work.  I ended up doing 6 miles (my goal for today).  I did repeats of a mile at 6.5 then a minute at 7.0 for 5 miles then the next half mile at 7.0 back down to 6.5 for a minute then increased speed to finish the 6  - somewhere around 55 minutes.  I was very happy to make my 6 after my first full week working on my feet in many years.

Linn

I got in my long run that I bailed on yesterday. Nine miles! I'm beat though.

After dinner, DD coaxed me into going to the pool, but it was pretty cold so I made her get out early. We may go again tomorrow if it's warmer.

Friday was a very hot day, so it was nice to exercise and work out in air-conditioned comfort.

1 hour Group Power class, a barbell exercise program.
15 minutes on dreadmill, inclining from 1.0 to 5.0 at 1-minute intervals until the 3-minute cool-down.
15 minutes on stationary bike.
10 minutes on elliptical trainer.