May 20, Monday

Rest

May 22,Tuesday

At clubhouse; 30 minutes in pool, 15 swim & 15 run

May 23,  Wednesday

11.5 on bike + 1.5 run

I set out today to try to bike my first 11.5 mile non-stop ride.  That is the distance I will be riding in the triathlon in August. It has been a long time since I rode that far nonstop.  I did accomplish that goal with frequent use of my lower gears in 69 minutes.   I have become more comfortable with the gears and learned how to maintain a rhythm in my pedaling by changing gears. Completing 11.5 miles has increased my confidence that I will be able to complete a full triathlon.  I decided also to test the transition to running after such a long ride and was pleasantly pleased to be able to get into a running rhythm rather quickly and complete 1.5 miles at a 10:22 pace. (15:34)  Running that extra mile and a half was a bonus I did not anticipate, That total of 13 miles is my longest work out yet.

Stats –

Weight = #152 after workout

Morning HR = 54bpm

Morning foot indexes have been a little high especially a strange sensation on the inside of my right heel not on the Achilles tendon. It usually hurts when I try to stretch my foot. It doesn’t hurt while I’m running. Also the heel pad on my left foot is acting up a bit again not hurting while running but after runs and in the a.m. 4/4 in morning.

Sleep = steady 8 to 9 hours each night