SWIM: 4500 y in 1:45-1:50
BIKE: 21.2 mi in 1:30
RUN: 2.3 mi in 22 mins
The original plan wasn't like this, but I'm happy with how the day turned out. All week I was getting offers to run here, go there, do this, and it wasn't until that morning that I decided what to do.
SWIM: My longest swim EVER. Equates to 2.79 miles!! I swim longer than I biked, and farther than I ran! The workout MS was 20x100 (10s) at race pace tracking time. I used the 310xt for intervals (after EK showed me the right way to do it). I started out with 1:50 (15s) and was hitting the wall at the end of the rest period. I added 5s at a time until 2:05 (15s) gave me 10s rest. That means I was doing 2:10 100s. I was disappointed at that speed, but I wasn't feeling fast or anything --I felt sloppy! I've done this workout before, it was part of the IMWI training plan. I should go back and find it!
BIKE: LC and I rode the RF trail. It was unseasonably warm but windy. I took the Puppy as that bike was well-suited to the sometimes messy trail and because the was the most readily available bike! We had a great tailwind on the outbound and a strong headwind on the return. I thought I'd be sore or too worn out at the end (we'd planned for 2hrs) but instead we had a good ride and it was refreshing!
RUN: We ran into the headwind this time so as to enjoy the tailwind. Ran around the Arch, included the Arch stairs, and went until her injury stopped her.
FUN DAY!!!!!
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