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  1. swim
    good easy pool swim 1000 yd 00:27 46:38 pace

    Finishing up the day's workouts with a swim at EAC. One more week to Steelhead!

  2. RUN
    good neighborhood run/walk with Tim 3.5 mi 00:44 12:34 pace

    Hot and sweaty 5:1s.

  3. VELO
    good bike trainer 01:02

    Rode the bike trainer and watched It's Always Sunny in Philadelphia.

  4. swim
    good Lake swim 1760 yd 00:43 43:08 pace

    Got in the swim I missed on Thursday. Water was a bit choppy, but felt good.

  5. RUN
    good quadruple brick -- run 3.67 mi 00:40 11:00 pace

    Run legs of our multi-brick. Ran mostly with Tim and Maria.

  6. VELO
    good quadruple brick -- bike 19.42 mi 01:19 14.8mph pace

    Taper week for tri training! Today we were supposed to do 3 or 4 times 15 minute bike + 10 minute run. The bike was about 5 miles, so in reality my bike intervals were about 20 minutes each. One... read more

  7. VELO
    good morning lakefront bike ride 10.57 mi 00:46 13.9mph pace

    Morning out and back ride on the lakefront path. My back seems to start bothering me in rides more early on than it used to, which makes me a little nervous. It's not bad at all, but I just ... read more

  8. RUN
    good lakefront intervals 4.53 mi 00:54 11:55 pace

    Skipped CES tonight and did the workout on my own at the lakefront path. Did 5:2 intervals, and with the middle four intervals at a harder effort (around 10:10 pace for me).

  9. RUN
    good neighborhood run/walk 4.08 mi 00:48 11:38 pace

    Felt pretty good today! Did 5:1s. Aside from the uncomfortable numb feeling in my toes on my left foot, this was the first time in a while that I wasn't craving those walk breaks.

  10. VELO
    good Lakefront ride 12 mi 00:51 14.2mph pace

    Since I enjoy riding on the LFT in the morning, but not the evening, I had the crazy idea to just ride in the morning today. I did an out-and-back ride and it was very nice. I think there are mor... read more

    • Tim M.
      Tim M.

      nice job getting a ride in! I might be doing a morning recumbent exercise bike tomorrow.

      7 days ago Like

  11. swim
    good CES swim 2400 m 01:00 40:14 pace

    Another small group tonight for swimming; we each got our own lane again. Usual warm-up, a few single arm drills and then a workout that was all continuous swimming and active recovery.

    • Tim M.
      Tim M.

      I still insist there's no such thing as active recovery in swimming. Sure, I can swim slow vs. fast, but it still doesn't feel like I'm getting a break.

      7 days ago Like

    • Joanne M.
      Joanne M.

      Lisa had to bargain with Daphne to allow breaststroke and backstroke for part of the recovery. I do think swimming fast is much more tiring than swimming slow though.

      7 days ago Like

  12. RUN
    good Lakefront run/walk 10.05 mi 02:11 13:03 pace

    This felt better than I thought it would, considering how tired I felt. Using 4:2 intervals and listening to music both helped a lot. As did seeing lots of familiar faces on the LFT. Taper start... read more

  13. RUN
    alright brick run 1.73 mi 00:24 13:53 pace

    Oof, it was hot by the time we got done riding! I started with 5:1s but switched to 4:2s after the first interval. I didn't feel that tired on the bike, but it hit me like a ton of bricks du... read more

  14. VELO
    good 55.28 mi 04:09 13.3mph pace

    It was a hot day out there today! I rode with the CES tri training group, for our last long ride before Steelhead. I spent most of the ride with Elsa, who was really struggling, especially on the... read more

  15. RUN
    good CES speed workout 4.96 mi 00:56 11:19 pace

    Includes warm-up and cool-down. Main workout was 5*6:00 in zone 4, with two minutes active recovery (walk for me). The paces for my intervals were: 9:56, 10:13, 9:42, 10:19, 10:13. I didn'... read more

    • Patty M.
      Patty M.

      Nice! Isn't it about time to taper?

      9 days ago Like1 person

    • Joanne M.
      Joanne M.

      Yup! One last long run tomorrow, then taper time. It can't come soon enough! Although, apparently half IM tapers aren't quite as much of a cut back as marathon tapers.

      9 days ago Like1 person

  16. swim
    good early morning lake swim 1000 yd 00:30 52:47 pace

    Distance is an estimate -- I know I did at least a half mile. I went to the CES open water swim this morning for the first time. After learning that a couple dead bodies had been found in Lake Mi... read more

  17. VELO
    good North Branch Trail 20.08 mi 01:20 15.1mph pace

    Evening ride on the North Branch Trail. Made it back just as it was getting too dark to ride. Felt good throughout. Practiced eating and drinking while riding; I still could get more comfortable... read more

  18. RUN
    good lakefront run/walk 5.06 mi 01:00 11:51 pace

    It's been a while since I've done an evening run/walk on the lakefront path. It was nice to enjoy it's liveliness without worrying about crashing my bike! Did 5:1 run/walk and nega... read more

  19. swim
    good CES swim 2550 yd 01:01 42:25 pace

    Good workout tonight. I felt satisfyingly tired when it was done. It's strange having such a small class with all of the Racine and Muncie racers done with training.

    Warm-up: 200/100/200 sw... read more

  20. RUN
    alright neighborhood run 3.47 mi 00:47 13:39 pace

    Hot, tired and slow. It's good to get practice running in the heat.