Swim: NW Pool

Must have been close to 100 today and no wind. Even the pool was warm. Took me awhile to get through my warmup since I bought a new pair of goggles (Speedo Baja). If I would have read the instructions first I would have figured out that you tighten them after you put them on. These puppies are sweet!
The guy in the next lane was awesome. I've seen him there before, but he really kicked my butt on the 100m splits. Must have been clocking 1:00 splits.
Didn't really feel like swimming so I only did half of my workout.


warmup - 800m
100m splits - 1:31, 1:35, 1:39, 1:38
cooldown - 200m

Atleast 9 hours of sleep. felt pretty good except wasn't motivated.

Bike: 360 loop, back thru Downtown and Shoal Crk.

Mike and I met at 360 and rode south to Mopac. Looped back and rode down Barton Springs, Congress up Guadalupe to Shoal Creek to Mesa, Hyridge to 360, Back thru BW to Parmer.

3hrs - 45miles.

Need to get in 50 next weekend!


Brought enough hydration: Aero bottle and two extra bottles. Only took in two orange GU's.

Swim: Quarry Lake with Mike and Eli

Started after Mike and Eli got out of Spinning class.
No nap after long run so I was already tired.
The deck was hot as hell, need to remember to where flip flops next time!

Did two loops (750m each) and then out and back to farthest bouy.

1900m

Run: 10 laps at Pure Austin gym's track

Wow, am I tired. I didn't get up until 8am and didn't get started until 8:30am. It's got to be atleast 80 with 70% humidity. This hurts when you only get 6 hours of sleep.

9.5 miles +

(would have ran farther, but I ran out of hydration!!!)
Gotta save up for my swim at the Quarry Lake at Pure Austin this afternoon.

Bike: Meet Mike on 360 loop

Weather: Must have been close to 100 degrees!

Met Mike just before Rob Roy subdivision and rode back 360 to Jollyville.
25 miles

This ride is much easier when you're not dodging cars that don't use their turn signals!

Spin at Pure Austin

Felt better today. BP was 148/88 this morning; took 4mg of meds.

Swim: NW Pool

Weather: Warm 85 and humid

Still very tired after blood pressure was 153/105

warmup 300m
Easy 500m
cooldown 150m

Run: Laps at Quarry Lake

Weather: about 80 degrees and humid AM

1.25 easy run to track
11 laps = 7.7 miles
1.25 eash run back to house

1:27:30 run

Swim: NW Pool 1200m

Weather: About 85, water was cool after days of rain.

warmup 100m
800m timed = 14:51
cooldown 300m

Leading with elbows before catch and rotating more with arm overhead helped.

Run: BW Track 50min

10min warmup to track

27:40 temp run 6 laps = (.6 x6 = 3.6miles) = 7:41 pace

10min cooldown to house

Spin Class PM

Spin with Mike and Tara

15min warmup then 45 spin.

Swim: NW Pool at Lunch

Weather: 90 degrees and humid

Warmup - 300
10-50's at 41, 41, 41, 41, 41, 41, 42, 41, 43, 44
Cooldown - 200

1000m total

Ride: Parmer past creek

Weather: 75 and clear

Parmer to Creek + 2.5 miles past.

40miler

Run: New Course GH to Jollyville

Weather: Nice 72ish at 7:30am

New Course:
BW - Yaupon - Texas Plume - Old Jollyville - BW
About 8 miles

75 minutes

Bike: 34mi Parmer to Creek

Weather: About 85 to start; dropped to about 75 on way back

Rode to Mike's house to meet up with he and Eli. (4mi)
Rode to Parmer then to creek and back home (30mi)

Swim: 1500m at NW pool

Weather: 93 degrees

Felt a little dehydrated before swim.

warmup - 500m
4-200's at 3:39, 3:45, 3:38, 3:34 (1:15 rest between sets)
cooldown - 200m

1500m total = 36:02

Bike: My house - 360

Weather: 95+, very hot, little wind, lots of traffic


1:15 = 22 miles

Swim: 1250m at NW Pool

Weather: 90+, but dry

300 warmup
16-50's at 42-47 seconds (30sec to 50sec rest)
150 cool down