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Bretscher Multisport from 5/19/2019 to 5/25/2019

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User Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
19

Note: Sick again...entire family is sick. It always sucks, but in the grand scheme I'd be hard pressed to find a more ideal time of year to be sick.

20

Run: 3.00 mile
Note: Run: :24 I'm not sick but I'm not well. No body chills today, but I can feel the congestion in my chest...it's not right. Felt very limited today and ran very slow.

21

Run: 3.00 mile
Bike: 7.00 mile
Note: Bike: :28 Run: :23 Day Total: :51 Week Total: 1:15 Much better today. Chest still congested, still recovering.

22

Run: 3.00 mile
Bike: 9.00 mile
Note: Run: :23 Bike: :36 Day Total: :59 Week Total: 2:14 Unreal to think of how easily and painless I was hitting 100 mile weeks two months ago versus struggling through <30 slow minutes now.

23
24
25

Run: 9.00 mile
Bike: 16.00 mile

19 Off

Walk: 3.00 mile
Walk Time: 01:00:00
Walk Pace: 20:00 /mile
Note: PF was a little sore this morning. Full morning in the garden and a little in the afternoon. While Wes went on a early afternoon bike ride, I spent 90min in the boots.

20 Bike and Run

Bike: 8.00 mile, 21.30 mile(29.30 mile)
Bike Time: 00:30:00, 01:22:40(01:52:40)
Bike Pace: 16.00 mph, 15.46 mph
Yoga Time: 00:15:00
Pilates Time: 00:15:00
Walk: 1.50 mile
Walk Time: 00:30:00
Walk Pace: 20:00 /mile
Run: 4.00 mile
Run Time: 00:33:50
Run Pace: 08:27.5 /mile
Run Shoe: Transcend 6 2/19
Note: PF is sore. I thought it was feeling decent when I went to bed, so I expected it to feel better this morning than it does. Running felt like a slog. Biked to West High to present on the ISE Coding Garage. On the way back to work, my bike slipped on a section of trail that had water running over it. I didn't notice that under that water was mud/moss that was super slick. My body just slid across it, so came away pretty unscathed.

21 Bike

Bike: 16.00 mile, 10.00 mile(26.00 mile)
Bike Time: 01:00:00, 00:46:30(01:46:30)
Bike Pace: 16.00 mph, 12.90 mph
Yoga Time: 00:15:00
Walk: 1.50 mile
Walk Time: 00:30:00
Walk Pace: 20:00 /mile
Note: PF felt pretty good this morning, which surprised me given that I ran yesterday and biked more. It also felt more sore last night (not from poking, but when walking). My left shoulder feels a little sore from the crash yesterday.

22 Run

Bike: 8.00 mile, 10.00 mile(18.00 mile)
Bike Time: 00:30:00, 00:44:10(01:14:10)
Bike Pace: 16.00 mph, 13.58 mph
Yoga Time: 00:15:00
Pilates Time: 00:15:00
Run: 3.00 mile
Run Time: 00:25:05
Run Pace: 08:21.66 /mile
Run Shoe: Transcend 6 2/19
Note: PF is feeling really good this morning. Could barely feel any soreness when poking it.

23 Bike

Bike: 16.00 mile, 10.10 mile(26.10 mile)
Bike Time: 01:00:00, 00:44:05(01:44:05)
Bike Pace: 16.00 mph, 13.75 mph
Yoga Time: 00:15:00
Pilates Time: 00:15:00
Walk: 1.50 mile
Walk Time: 00:30:00
Walk Pace: 20:00 /mile
Note: PF is a little more sore than yesterday, but not bad. Glad I'm not moving mulch today. Legs were tired on the last set, so went down a gear. Right side of my body was more sore today from the crash Monday. When doing lunges, my right knee had a tendon or something that was tight, so I stopped going down as far.

24 Bike

Bike: 16.00 mile, 13.65 mile(29.65 mile)
Bike Time: 01:00:00, 01:03:55(02:03:55)
Bike Pace: 16.00 mph, 12.81 mph
Yoga Time: 00:15:00
Pilates Time: 00:15:00
Walk: 1.50 mile
Walk Time: 00:30:00
Walk Pace: 20:00 /mile
Note: PF is just slightly better than yesterday. Had planned to run today, but pushing off to tomorrow due to a thunderstorm.

25

Note: PF is about the same as yesterday - maybe a little better? Just slightly sore.

Walk: 9.00 mile
Walk Time: 03:00:00
Bike: 129.05 mile
Bike Time: 08:41:20
Yoga Time: 01:15:00
Pilates Time: 01:00:00
Run: 7.00 mile
Run Time: 00:58:55

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25
19

Bike: 52.59 mile
Bike Time: 03:04:00
Bike Pace: 17.15 mph
Pilates Time: 01:02:00
Note: Rode the trail to CP. Tri bike and plenty of aero bars. I've been lazy and not spending much time in the bars. That needs to change.. Felt good riding today. the watts came ez. The Y was members only today so no drop-in and i missed my swim..poop. So i went to the gym and did a good strength and core workout.

20 A Gift..pain free running

Run: 4.25 mile
Run Time: 00:40:00
Run Pace: 09:24.70 /mile
Run Shoe: Red Newtons
Swim: 3200.00 yd
Swim Time: 01:05:00
Swim Pace: 02:01.87 /100 yards
Note: Today's title says it all.... Now the challenge is to not get greedy and push it before pigman...gotta keep it smart this week. A very good masters workout tonight.

21 ST Wk - Another Gem - AP234

Bike: 38.00 mile
Bike Time: 02:11:00
Bike Pace: 17.40 mph
Run: 2.25 mile
Run Time: 00:21:00
Run Pace: 09:20 /mile
Run Shoe: Red Newtons
Note: Felt pretty good running. Survived another one...Nothing fancy. The ST workout was awesome. We work hard for an hour. Nothing ez. I think these are really helping.

22 Normal Run outdoors - 159

Run: 5.00 mile
Run Time: 00:43:50
Run Pace: 08:46 /mile
Run Shoe: Red Newtons
Swim: 2650.00 yd
Swim Time: 01:03:00
Swim Pace: 02:22.64 /100 yards
Pilates Time: 00:52:00
Note: A normal run today...slow, but no issues with the calf. whew! Stock day in the water and in the gym

23 4x4@305,08,10,12 3+m RI + 7 30/30 @400+

Bike: 41.00 mile
Bike Time: 02:25:00
Bike Pace: 16.97 mph
Note: Much better result at 300+ watts. It was hard but i never went over the edge. I audibled and added the 30/30's at the end coming back on Ellis. The fitness is still moving forward. Good day

24

Run: 5.80 mile
Run Time: 00:50:30
Run Pace: 08:42.41 /mile
Run Shoe: Red Newtons
Swim: 3300.00 yd
Swim Time: 01:10:00
Swim Pace: 02:07.27 /100 yards
Note: May have overdone it a bit today. Calf was noticeable the last mile or so. No pain. just tightness. A very good swim. Shoulder was better

25 Bike Wk - 2x20@229

Bike: 31.00 mile
Bike Time: 01:38:00
Bike Pace: 18.98 mph
Run: 4.00 mile
Run Time: 00:35:55
Run Pace: 08:58.75 /mile
Run Shoe: Red Newtons
Swim: 2350.00 yd
Swim Time: 00:50:00
Swim Pace: 02:07.65 /100 yards
Note: Out to Palo and back. The 230 wasn't as easy as I'd hoped it would be. HR was in the mid 140's... Ran along the river...easy but still noticed the calf. just a feeling,no pain, not really tight. Didn't get worse as he day went on...it's just not 100% healed. Good swim, again.

Bike: 162.59 mile
Bike Time: 09:18:00
Run: 21.30 mile
Run Time: 03:11:15
Swim: 11500.00 yd
Swim Time: 04:08:00
Pilates Time: 01:54:00

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