Rhett

Beautifully calm morning with a glassy perfect lake for a swim.  1 mile barefoot running followed by 40 minute lake swim.

Windy and warm (86) tonight, but went out for a tempo run anyways.  2 mile warm up followed by 5 miles at tempo (6:40), then 3 miles cool down.  I'm hoping to get that tempo pace back down to 6:30 soon...back where I was at in January.

20 mile bike ride this morning.

Upper body and core work with Chase right after work, then 6.5 trail miles a bit later.  My legs were a bit dead on the run and I actually went down twice...once when the trail gave way under me and once when I was looking off to the side and tripped over a rock.  Just minor scrapes though.

In the morning- one mile barefoot in the grass with strides followed by a 40 minute lake swim in very choppy water from all the wind.

In the evening- 7.5 mile fartlek hill run with 13 hills run hard, everything else easy.

10/4 Brick

10 miles on the bike followed by 4 miles easy running this morning.

Only had time for a lower body workout this evening. Lots going on tonight.

I took off this morning for a long run and right away knew I had dead legs. I was running, but I wasn't going very fast.  It ended up being a good mental exercise in continuing on even when the legs were not into it.  I did 20 miles with 10 on the roads and 10 on the trails.  AP 8:42