Afternoon Spin, Night Run & Swim

1330 Easy spin with Brad and Ric
Spin Leg 1/2
Leg 1 Kamaaina Motors > Richardson's 5/5mi, 8/8km
Leg 2 Richardson's > Bay Front 4.2/9.2mi, 6.8/14.8km
0:55:46
8.6mph / 15.86kph
Heart Rate Max 171
Heart Rate Avg 138
In Zone 133-151 for 0:29:52

Transition Run
0.8mi, 1.3km
0:10:03
0:06:16min/mi, 0:03:51.9min/km
Heart Rate Max 179
Heart Rate Avg 173

Spin Leg 3
Leg 3 Bay Front > Kamaaina Motors 1.8/11mi, 2.9/17.7km
~15 mins
Heart Rate Max 145
Heart Rate Avg 119

Jess had me take it easy on them so they'll ride with me again. By the looks of the stats, we may have taken it too easy. We stopped at 2 lights for a minute or so each, and then a 5 minute break at Richardson's. It was a good cruise.

1815 800m swim
200m warmup
200m switch w/fins
100m switch w/out
100m speed
150m golf (20/23, 20/20, 20/19, 19/19, 19/19, 19/19)
50m cooldown

I had 40 sec breaks in between golf sets 1-2, then 15 sec breaks between 3-4, and 10 sec for 5-8. It felt really good to hit those numbers consistently. My chest felt a lot stronger, and there was less pain from my rib.

1915 Easy 30min run
Warmup / Stretch
0:08:10
Heart Rate Max 161
Heart Rate Avg 144

4 mile run
0:32:05
Heart Rate Max 179
Heart Rate Avg 169
0:08:20min/mi, 0:03:53min/km (for the first 12 laps) with constant HR 165
0:07:00min/mi, 0:04:21min/km (for the last 4 laps) with HR 175-179

Cooldown / Stretch

I didn't eat much today and suffered for it on the run. I felt great up until then.

Crap, I'm not gonna get much sleep tonight (it's midnight).