cdm track with kim and crew. fun doing a track workout with a group of people.. six of us. fartleks & fancy foot work. super sore from yesterday
10 AM
Road Bike2:30:15 [3] 41.71 mi (3:36 / mi) +1557ft3:29 / mi
ride with kim and carrie after our track workout.. legs DEAD.. but still able to push a fast pace on the bike with the ladies.
pch, laguna canyon, back bay loop.
trying to focus on too much, kicking, arms etc... so started narrowing it down to just arms.. coach said once you can master holding the water then your all good! need lots of time in the pool with bouy..
Running40:00 [3] 4.5 mi (8:53 / mi) shoes: asics
bb run with slate. started at 10min pace and dropped down to around 7 something the last mile ... legs super dead at first, stretched and continued and felt great!
some knee niggles here and there, back tightness, other wise felt great..
did slow down mile 7 & 8 ... calves got super tight.. still trying to test HR, speed, steady pace, threshold and all that jazz..