Saturday morning in Umstead, lovely!

Run 1h 23m 32s 10.50 miles 07m 58s/Mi

7:30 AM

Ran with Travis, Rob, Aaron, Tim, and Craig. Fast group, ran from Reedy Creek entrance down to the lake, up Corkscrew and Cemetery, then right towards Lapihio, then left down to the upper lake, then took Sal's Branch up to the visitor's center; then retraced the route. A good run, pretty fast in some places.

Friday swim/run brick

Swim 10m 39s 500.00 meters 02m 08s /100 meters

5:50 AM

500 pull
1:57
2:10
2:08
2:14
2:08

Playing with catch, rotation


Run 41m 57s 6.00 miles 06m 59s/Mi

6:05 AM

Ascending/descending pace
7:30
6:59
6:32
6:29
6:57
7:29

Wasn't really feeling good in this one today. I think I've had too much hard work this week; my long run Sunday looks slow, but it had 2.25 miles @ 10:30 pace on the front end, so the other 9.25 miles were well under 8:00/mile. Wednesday's run was a pretty good effort as well. I'll take it easy on the weekend run.

Thursday night IOS ride

Bike 1h 29m 30s 30.77 miles 20.63 Mi/hr

6:00 PM IOStuesday - Climb: 945.00 feet


started with the A, hung on until the end of Holland's Chapel. Got hung up by an oncoming car, and was the only one to stop when everyone else rolled through. I never caught the pack again. Rode on solo until right at Green Hope School Road, when the front of the B pack caught me. I rode in with that pack. Knee felt better, but it's still not 100%. A decent ride, not good, but decent.

AM swim, PM run

Swim 22m 38s 1000.00 meters 02m 16s /100 meters

6:15 AM

1000 pull. Interrupted a few times to chase a deranged duck out of the pool...so slower than normal.


Run 54m 45s 7.47 miles 07m 20s/Mi

8:00 PM Peakway7.5 - Climb: 679.00 feet


This was a tough one to get started, but felt pretty good at the end.
3:48 to the turn
8:22 1st pass
8:04 2nd pass
7:58 3rd pass
7:49 4th pass
8:08 5th pass (a little slow, taking a Gu)
7:38 6th pass
2:55 to home

Tuesday afternoon solo ride, a hot one (87F)

Bike 1h 59m 59s 41.14 miles 20.57 Mi/hr

4:00 PM apex41mile - Climb: 1362.00 feet


Was holding 21.2 until the traffic jam on Davis Drive slowed me to a crawl. A good ride, except for the traffic.

Web's birthday, Tweetsie Railroad

Rest day...older son's birthday today, so we did Tweetsie RR.

Sunday long run in Todd

Run 1h 32m 08s 11.52 miles 08m/Mi

3:30 PM

Run from Milani house to Riverside with Lainey, then she turned around. I proceeded on to Todd General Store and turned around. 10 miles on RR Grade, the balance on Brown Road either coming down or going up.