Rhett

16 mile bike ride. A few miles in it started pouring rain. There were a few puddles that were shin deep that I had to ride through.  It was fun, but I was soaked. Very mild quad soreness from Friday's run. 

I was going to swim this morning, but the dark clouds were rolling in again like yesterday and I didn't want to get caught out in the lake in a storm like yesterday, so I decided to do a short run.

4 very easy miles.  Avg HR 126

It did rain on me during this run, but a light rain...nothing like yesterday.

My legs felt fine on yesterday's run, so I figured I was recovered enough to start running to seminary again. 

7 easy miles, Avg HR 130

Then 10 mile bike.

I hadn't done a MAF test in a few weeks and I figured my legs were recovered from the Grand Canyon run last weekend so I stopped at the gym on my run to seminary and did one.  

3 miles on TM keeping HR at 141 or lower:  1- 7:17, 2- 7:25, 3- 7:30

It was another improvement in the MAF test.  My goal is to eventually do it at MP.

I then finished my run to and then from seminary for a total of 10 miles with an avg. HR of 133.

Then I did a 10 mile bike. 

63 mile bike

3hours 37 minutes