Run 5/6

I fit in a 5 mile, 53 minute run at the Redmond Watershed. I was thinking of doing 8.5 miles, but decided not to push it too much today.

Rest 5/5

Couldn't quite squeeze in a workout. Tomorrow the maid service is coming over around noon, so I'll have to miss my swim. Thus, I'll do a run and perhaps a bike, if I have time.

Blue Lake

I decided to register for the Blue Lake olympic, as my first tri of the season. This event is on June 5th, 3 weeks before IMCdA, so it will be a great practice event, to help get rid of the winter rust ;) before I start my taper.

This will let me visit my friend AM who lives nearby. I think AM will do the sprint oly, which is the previous day.

Bike 5/4

I live near several nice hills, which make for great bike workouts. Most of them have pretty wide shoulders or even a bike lane. So this afternoon, I set out to string several of them together in a "minor hill masochist" ride.

I did 23 miles in 1:38. I took my Trek, since it has a triple chainring. As it turned out, I didn't use it... but then I left off the toughest hill for another time.




In the elevation profile, the hills are:

• descent from my house along 124th Ave to the Sammamish Valley
  
• 60 acres hill (1st small bump)
  
• 124th Ave West, and then Slater Ave (2nd bump)
  
• Hollywood Hill (big bump before the flat spot)
  
• 520/Old Redmond Road/132nd Ave
  

The hills I didn't have time for today are 124th Ave East followed by 104th St. 104th St, rising up from Avondale Ave, is an average 12% grade, reaching 15% in some spots. I'll be taking the Trek for its triple chainring because I know I will need it for that slope!

Swim 5/3

1900 yards in 37 minutes:

• 4x100 warm up with fist gloves - probably 10:00
  
• 1x400 at my "hardest" pace - 6:45
  
• 1x400 normal - 7:45
  
• 1x500 easy - 10:30
  
• 1x200 cool down - 2:00
  

I had to cut it just a tad short as I arrived a few minutes late. Still, it was a good workout for me.

Week 17

Apr 25 - May 1

	Time
Swim	1:23
Bike	8:34
Run	2:24
Strength	0:00
Weight	140.2 lb
Body Fat	16.6 %

More balance - run volume was pretty good. I'll see if I can duplicate a week like this again.

Run 5/1

I did my longest run in quite some time: 8.5 miles at the Redmond Watershed in 1:31. It was busy - I passed a horse rider, two families hiking in for a picnic, a mountain biker, a mom and her young daughter running, and a group that looked like a high school track team getting in a workout.

My nutrition experiment was to eat one gel at 5 miles, to see how it digested. I drank plenty of water with it, and it was fine. Good news!