06/11 - 176.0 lbs Swim = 2x, Bike 1x, Run 4x
06/04 - 176.5 lbs Swim = 2xdrills, Bike 1x, Run 2x
05/28 - 176.0 lbs Swim = none, Bike 1x, Run 2x

M - Run: 3.0 mi in 24:51 (8:17) at 66%PE. A little tired, stiff and
slow going. [tired]

T - Rest

W - Run: 4.0 mi in 33:29 (8:22) at 76%PE. Ran at he HS track during
kids' swimp lessons. My knees didn't feel great during the w/u or
early intervals. I ran 1 mi w/u, 8x400's w/ 2/3 hard, 1/3 easy
(80%PEavg) followed by a 1 mi c/d. [heat, humidity, work stress, tired]

400's (time, %PEavg, %PEmax, %PEend):
2:06, 80, 85, 67
2:09, 76, 84, 63
2:06, 76, 84, 69
2:05, 79, 86, 71
2:05, 80, 87, 71
2:07, 81, 89, 71
2:05, 82, 88, 76
2:09, 83, 88, 79

H - Swim: 100m w/u, 8x25 easy, 4x100, 100m c/d. Focused on rolling the
body when breathing, rather than just turning my head. Did some drills
during the c/d. [work]

F - Swim: 20 mins of drills. I focused on some of the "Total
Immersion" drills, very relaxing and invigorating (the pool was very
cold this morning)

S - Run: 5.0 mi in 41:02 (8:12) at 71%PE. [hills, stiff, rain]

S - Bike/Run brick: I happen to be in Columbus on Sunday morning for an
all-Ohio worship service which as only about 30-40 mins from the
triathlon course (Deer Creek) I'm planning on doing in September. I
went to the park and did a dry run of the course after scoping it out.
By far this was the most challenging workout and hardest effort I've
put out this year. The swim looks relatively straight forward and
relatively calm waters... we'll have to wait and see. I made some
further adjustments to the bike after I got back home... still
tweeking, I guess. [some hills at the end of the bike and during the
run]

Bike: 12.4 mi in 41:43 (17.4 avg, 34.9 max) at 79%PE (85%PEmax).
Transition: 1:25
Run: 3.1 mi in 23:58 (7:43) at 83%PE (90%PEmax).

This was the best quality week of training yet this year. I'm looking
forward to some more drills and getting into the swim training more
this week. I also need to get my aerobars mounted on my bike (I can't
find the special screws... it's been years since I last used them). I
may also have to get some new tires for my bike... I need to look into
that.

06/17 Run for the Poor 5K (running with oldest daughter)
08/05 TBD
08/25 Run the City 8K (Dayton, OH)?
09/04 Mercy Metric 10K?
09/16 Hope Ride 32mi (Hope, IN)
09/24 Pineman Triathlon Sprint (Dear Creek)

Keep running...
- BK.