2 hour masters swim

2 hour masters swim in Monson. Really wanted to ride as well but too much stuff to do around the house....

Run and masters swim

Ran to the Y (4:30 AM this time) in Spokane for a swim and met up with a masters session. It was great! Warm up then 100M, 200M, 300M, 400M, 500M, 400M, 300M, 200M, 100M with 20 seconds rest between intervals. Ran back to the hotel, showered and off to work.

Run and a spin class

Working in Spokane this week. Ran to the Y and took a spin class; then ran back to the hotel.

Run 2, 45 minute spin, run 2. 1:43 total time, average HR 151. Run 1 average HR 158, spin average 159, run 2 average 162.

Swim and a run

Ran down to the water with a steady state. 45 minute pool workout in the AM

Run: 4 miles, 32:52, Average HR 163

Pressed for time....

Quick run part way up the tower with 4 fast pedals.

Average HR 146 48 minutes 13 miles average speed 16.1 635 feet of ascent

Minneapolis

Attended training in MN for 2 days. Crappy workouts.

Rip on the Cervelo

The last week or so had me in a funk... traveling to Richmond with basically no workouts. I took my tri bike out for a hard effort to redfire farm and back (19.7 miles). I hammered on the way out, and backed off a little on the way back. Legs were a little sore from yesterday's run.

19.7 miles 1:05 Average HR 155 18.3 MPH average

7.25 mile run

Unseasonably warm today in the mid 80s. Did a 7.25 mile roun out of my parents house; then we celebrated Heather's 3rd birthday.

Heart rate was pretty high on the run. I need to figure out pretty quickly whether I'm going to do the Wrentham Halloween duathlon...

7.25 miles 1:07 Average HR 174

Richmond...All work and no play

Traveled to Richmond for a BPS excercise. Ended up working late, and literally every piece of excercise equipment in the hotel fitness room was broken. 1 treadmill slipped so bad that I could not run on it, the other one would not go above 4.5 mph, the recumbent bike did not work, and the elliptical machine would cycle super hard then drop into pause for 5 seconds, then release, repeat. I got in 1 40 minute workout cycling through all the machines to thier point of failure.

Florida trip

The 2 olders, Jill and myself went to FL for a long weekend to take advantage of the package that I bought last year. We stayed at the Residence Inn and went to Sea World, Universal, and The Magic Kingdom. Good time!!! We got several runs in but the emphasis was definitely not on training! At the end of the day we ended up joining the Marriott Vacation Club. We're looking forward to is since we travel for vacation a couple times per year and the rooms are really sweet.