Monday June 13, 2016

Today's Workout
Short Swim

Swim: 800m

I was thinking of doing an open water swim, but instead thought I'd work on some speed and lap timing. I went to the pool and completed a great workout.
2x(100m fc, 50m fc), 2x(25m dolphin kick, 25m br, 25m bc, 25m flutter kick), 2x(100m fc, 50m fc)

Time: 27:27
Distance: 800m
Moving Time: 18:28
Pace: 2:11 min/100m
Strokes: 13 strokes/25m; 23 strokes/min
SWOLF: 45

Bike: 18.89km

So I had time to fit the long bike that was missed yesterday into today. I may dread it tomorrow with the medium bike, but it was joyful. My Bluetooth headphones died out half way into the bike, so really enjoyed the scenery and sounds. The bike through a local provincial park, and wetlands was peaceful, I never stopped to take a photo though.

Time: 48:35
Distance: 19.54km
Speed: 24.1 km/hr
Fastest Speed: 45.8 km/hr

Run

I also decided to go on an evening run with a friend. It turned out to be beautiful out and just a gorgeous night.

Time: 36:57
Distance: 5.44 km
Pace: 6:47 min/km
Fastest pace: 5:24 min/km

Due up tomorrow:
Medium bike, 15.13km

T