Did a sprint tri with Rhett.

TM run.

45 minutes on the trainer.

Swim and run. Shoulder started giving me a shock so only did 25 laps. Run felt good.

Did a bike/run. Bike felt good. 10 laps around the island. Run was really hard and the legs were really tired.

Tried to ride the trainer but my knee was starting to grind a little so I stopped.  It did not hurt but I want to make sure I stay healthy.

Ran outside.  Really humid but the weather was great and I felt great.  Ave pace was 8:22/mile

Ran outside again because the weather has been great!  Felt really good running this morning.

Rode the bike on a hilly area that I was hoping would get me more ready for the upcoming tri course.  I was a little easier than I thought it would be.  Need to find a more challanging route.
 

Ran 10 miles.  Took it slow so ave pace was 8:45.  I was a little tired after. 

Pool swim.  40 laps.  Took about 45 minutes.

Rode the Bike course for my upcoming half ironman with Rhett.  Very hilly course and basically no flat areas.  It was a real eye opener.  At about mile 47 I was completely depleted of carbs and hit the bike wall.  Need to get that figured out by race day.

Ran 3.9 miles after the 49 mile bike ride.  Took about a mile to get into a rythem, but not too bad after that.  I ran 10 the day before with a 2000m swim so I was a little tired at the end.  Had a great day of training though!

I was spent from my long ride on Saturday with Rhett so I took today off.   Felt bad about it but I guess you need a day or 2 to recover.

Island Ride.  Bike was in a high gear to simulate the hills I will be riding for my tri.  Felt really good.
 

Ran around the Island.  Ave pace was 8 min/mile.  Felt really good running.  Could have gone a lot further.  Wanted to swim but ran out of time.

Swam at the lap pool.  25 laps and shoulder felt great.

Followed the swim with an 18.4 mile bike ride at the Island.  Legs were a little tired from the run yesterday but overall things felt really good..  I was a beautiful morning.

Ran around the island.  My side really hurt at about mile 6 and hurt throughout the run.  Stopped for a few to let it rest and ran at a slower pace after mile 8 and it felt fine after that.

After the run had a lake swim of about 1500 meters.  It was 35 minutes.

Did a bike run combo.  Started the run and it was about 90 degress so I about died!  Really hot.  It was a grueling 5.5 miles.  Felt really good riding the bike.

Outside run.  Felt great and the weather was perfect!  Ave pace was 7:50/mile.

Pool swim for 30 min followed by a bike ride around the island 3 times and back home. Really nice morning!

Outside run today.  Ave pace was 7:35.  Pushed it a little harder because of the shorter distance.

First ride with a long sleeve shirt.  Welcome fall!

Outside run around the Island.  Really windy day.  Ave pace was 8:25 for the 12.25 mile run. 

Pool swim for 1 hour.  Completed 40 laps, but did a 2 lap warmup and really only had about 45 minutes to swim.  No shoulder pain!

Bike ride followed by a run.  Felt strong on the bike for the 53 miles.  Legs were not tired and I could have gone a lot longer.  Average speed was about 18 mph but I kept the bike in lower gears to help build some leg strength. 

Ran on the TM.  Ave pace was about 8.20.  Did not want to go too hard.  Ran 6.25 miles with a 1% incline.  Felt fine at the speed but I did not eat enough so I was physically tired and needed some nutrition. 

Overall I felt good about the workout and I feel like I am getting more prepared for my upcoming race.
 

I used this morning as a semi recovery morning.  Just a 4 mile run at a 8:15 pace.  Did not sleep well this weekend and did a lot of training last week.  I will hit it hard Tuesday again.