Run: 10.1 Town Lake Loop

Nice 75 degrees at start

Felt a little tired from previous days ride. Nothing to eat before start.
1:29:00

Bike: PM ride 25miles

After dropping off Ashley in Brenham I did a 1.5 hour ride in 96 degrees.

Parmer lane route.

Run: Easy 40min run

PM: 95 degrees

Easy track run in BW

Swim: 1500m at NW pool

Weather: 86 cloudy, little windy so not as hot as it usually is

Warmup - 500
200's-3:36, 3:39, 3:38, 3:41
Cool down - 200

about 5 hours of sleep night before, tired before workout

Run: Town Lake 10.1 loop

Weather: 80+ super humid

One of my worst efforts running. Legs felt like lead after hill bike ride day before. Stayed up too late playing poker. Got about 5 hours of sleep.

10.1 miles = 1:35:00

Bike: Parmer / 360

Weather: 80+, started raining on Parmer

Not a good day. Had two flats due to glass and Mike's front derailer came loose in last 30 minutes of ride.

2.5 hours + 15 ride to Mike's house
40 miles

Swim: NW Pool during lunch

Weather: 90 + humidity

300 warmup
8-100's at 1:43, 1:42, 1:40, 1:45, 1:44, 1:43, 1:43, 1:43
150 cooldown

30-45sec rest on first few sets; 1min+ on second half

Run: BW track after work

Weather: 92 and very humid

5min warmup to Balcones Woods track (.6 mile loop)
1-3:50 (149HR), 2-3:56 (153HR), 3-4:00 (155HR), 4-4:08 (138HR)
1:15-1:30 walk between sets
20min cool down

Bike: Spin at Pure

Spin class at Pure Austin for 45min

100 crunches after class

Swim: NW Pool during lunch

Weather: Not as humid, but getting hot again! 90+

warmup - 500
4-200's at 3:42, 3:45, 3:51, 3:37
cool down - 200

1500 total

Drank Propel between sets, 1:00+ rest between sets
Balance bar and Diet Coke 30min before workout.

Bike: Parmer lane in PM

Weather: humid / partly cloudy about 90 degrees

Rode to Mike's house and rode most of Parmer going north. Strong head wind coming back!

Total ride time about 1.5 hours, 25 miles.

Run: Way too Humid!!!!

Weather: 80% humidity in 80 degrees

Did hilly Great Hills route for 6 miles

Ate cereal bar before run which helped a little.
Might start eating less for dinner so I'm hungry enough to eat before runs.

Tara's B-day yea!

Ride: 6:30am ride around BW country club

That was rough getting up at 6am to meet Charlie and Dave for an early ride.

Weather: very humid w/dark clouds moving up from south

Got in about 25miles over a 1.5 hour ride.

Swim: 1000m at NW Pool

Super hot today: Heat index is suppose to be 110!!!

300m warmup
500m medium hard; time was 8:27
200m easy cool down

Swim: 900m at NW Pool

Went during lunch; ate Powerbar 45min before workout

300m warmup
4-100 sets; 1:43, 1:45, 1:42, 1:44 (1 minute breaks)
200m cool down

Drank Propel during workout.

Run: Town Lake 10.1mi loop

Weather: 80+ and very humid

Never got my legs during the run. (sore from previous days bike ride on 360)
Felt flat the entire time. Ran out of water halfway thru. Did first half in 46min, but took lots of breaks after crossing bridge.

6hrs sleep night before
Average HR 143 (Time in HR zone 1:20)
Time: 1:39:14

Yo Mike - I registered for the Splash triathlon today!

Bike: 360 / Downtown / Shoal Creek

8am with Mike and 7 other riders

Humid about 80 degrees

Started at Z-Tejas, 360 South, Mopac North, 5th, Congress, Guadalupe, Shoal Creek, Steck, Mesa, 360

About 25 miles - 16mph

Run: HS track in Longview

6:30am

15min warmup to track, about 70 and dry

2miles - 15:02

11min warmdown run back to hotel

Spin class during lunch

Not the usual teacher, but still hard effort for 45min.

50 crunches after class

Run: 6pm and Very Hot!!

Weather: 100+ and dry; no wind

Course: BW area

45min run with HR monitor, changed range to 125-145. Still hard to keep it under 145 after first 20 minutes. Had to walk to get it below 125 for cool down.

Swim during lunch

Weather: already close to 100 degrees by 12n

300 warmup - 6:15
(16) 50's - Range between 46-51 with 40-60sec. breaks
150 warm down - 3:36

Hydrated between sets.

Bike: Parmer 1:50 ride

Weather: 85+, Humid and Windy back

No exercise since Thursday due to Houston trip and A/C out at house.
HR: 130-140 out; 140+ coming back