Hotttt run. 38 degrees with the humidex. I think I am acclimatized to the heat though because I didn't mind it until the last few km's when I was thirsty and didn't bring water with me. Body still tired from Sunday's hard 10km; taking tomorrow off.

1 | 6:05
2 | 6:13
3 | 6:13
4 | 6:10
5 | 6:21
6 | 6:16
7 | 6:24
8 | 6:18
9 | 6:32
10| 6:32
11| 6:31
12| 6:16
12.0km | 1:15:50 | 6:19min/km

MHR 179
AHR 165

822 calories burned

+short swim at the beach (maybe 100-200m)

31.32km on the bike | 1:12:33 | 26.5km/hr

MHR 174
AHR 145

634 calories burned

New 10km PB!

Support Our Troops Navy 10k - Sunday, August 16, 2009

235 2653 Bria Brown Charlottetown PE CA 15/48 F2029 52:42 52:23 5:15 C

Friday, August 14: OFF
Saturday, August 15: OFF

My ITB was hurting a bit at the end of last week so I took 2 days off. Felt great today and pleased with my time (52:23).

MHR 190
AHR 180

665 calories burned

1 | 6:14
2 | 6:02
3 | 6:26
4 | 6:24
5 | 6:27
6 | 6:26
7 | 6:43
8 | 6:25
9 | 6:36
10| 6:34
11| 6:34
12| 7:24
12.0km | 1:18:15 | 6:31min/km

MHR 173
AHR 159

777 calories burned

BIKE:
20.0km | 41:29 | 28.9km/hr
AHR 147 | MHR 174 | 461 calories burned

RUN:

1 | 5:58
2 | 5:53
3 | 6:08
4 | 6:18
5 | 6:18
6 | 6:27
6.0km | 37:03 | 6:10min/km
AHR 154 | MHR 166 | 354 calories burned

C/D | 10+ min | AHR 83 | 83 calories burned

RUN:
1 | 6:10
2 | 6:11
3 | 6:10
4 | 6:16
5 | 6:10
6 | 6:17
7 | 5:46
8 | 5:21
9 | 5:07
10| 4:52
10.0km | 58:19 | 5:50min/km

MHR 186
AHR 166

633 calories burned

BIKE:
13.91km in 35:27

MHR 167
AHR 141

298 calories burned

Easy 17km on the bike before work. Avg speed 24km/hr.

Attempted an open water swim this morning but it just was not going to happen in the "moderate" surf conditions. I knew the girls who were lifeguarding and told them to keep an eye on me while I went out. I splashed around in the waves for a bit, did a laughable amount of front crawl and then headed into shore. I will try again when conditions are more calm. It has been windy the past couple of days on the Island.

After failed attempt at open water swimming, I resorted to my safety blanket sport: running. 12km in 30 degree heat.

45km bike consisting of w/u, then 20km time trial on my way out to the cottage + c/d and then ~22.5km ride back to the city after being at the cottage all day.

20km time trial took 44:36. Not bad for my second ride ever on this bike and considering there was a headwind and crosswinds the whole time.

9 holes of golf this afternoon.

RUN:

1 | 6:28
2 | 6:24
3 | 6:27
4 | 6:53
5 | 6:17
6 | 6:43
7 | 6:35
8 | 6:33
9 | 6:38
10| 6:36
10.0km | 1:05:32 | 6:33min/km

SWIM:

500m Warm Up
1 x 100m
1 x 200m kick with fins
1 x 100m catch up [w/ pull buoy]
1 x 100m finger drag [w/ pull buoy]

1050m Main Set
5 x (100m w/ 50m recovery kick with fins)
1 x 200m w/ 100m recovery kick with fins

100m Cool Down
1 x 100m pull buoy

Back from a one week vacation.

Today: 20km bike (my first ride on my first road bike!) + 5k run

August 5: off - travelling
August 4: 50 min run + 50 min (1000m) swim
August 3: off/30 min hike
August 2: 10km run
August 1: short swim (200-300m)
July 31: 6km run
July 30: 10 minutes stepper + 60 min swim (1200m)
July 29: 5km run

I loooooveee my road bike! I am way less timid than I thought I would be. I quickly mastered the clipless pedals and am making progress with which gears work best with what terrain. My time was slow (55 minutes) but my Garmin died after 10.2km so I may be underestimating how far I went. Oh well, can't wait to go again tomorrow! My legs felt funny when I tried to run right after. 5k in 30 minutes.