In K.C.

WORKOUTS

• 5/8 3 mile run
  
• 5/9 day off (hamstring)
  
• 5/10 day off (hamstring)
  
• 5/11 350 warm-up, 1650 freestyle, 350 cool-down
  
• 5/12 72 mile bike
• 5/13 day off (recovery)
• 5/14 46 mile bike
• 5/15 Swim: 350 warm-up, 250 w/Techpaddles, 7 x 100 freestyle, 7 x 50 sprint, 100 w/kickboard, 350 cool-down; 24 mile spin w/8 x 90sec "hills", 3min recoveries
• 5/16 3 mile run w/6 x 1min hills, 2min recoveries
• 5/17 day off (recovery)
• 5/18 46 mile bike
• 5/19 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 Fartleks, 6 x 50 sprint, 100 w/kickboard, 150 w/pull buoy, 350 cool-down
• 5/20 Brick: 22 mile bike, 3 mile run
• 5/21 day off (Mandy sick)
• 5/22 7.5 mile run
• 5/23 day off (wedding in K.C.)
• 5/24 day off (sick)
• 5/25 day off (sick)
• 5/26 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 freestyle, 9 x 50 sprint, 50 w/kickboard, 350 cool-down; 4 mile run
• 5/27 day off
• 5/28 3 mile run w/8 x 1min hills, 2min recoveries
  

The Rockman Route and Swedish Pancakes

Zack and I rode the route for the Rockman Triathlon yesterday. It's a 1/2 Ironman distance triathlon, so the ride was 56 miles long. The weather forecast was a 40-60% chance of thunderstorms, but we decided to brave it. Fortunately all we encountered were some light sprinkles and a modest wind. The ride was fun and went well, though the last 15 or so miles were kind of rough. This was my longest ride of the year so far.

As a reward, afterward, we went to the Stockholm Inn for Swedish pancakes, which are delicious to begin with, but even better after a hard workout. The Stockholm is the best place for breakfast in Rockford, hands down.



Today I got in a quick run, then hit the pool for a light swim. Both went well, though it's time for me to start getting serious about running again. Having decided not to do the Rockford Marathon, I've been slacking on my running, focusing more on the swim and the bike.

WORKOUTS

• 5/6 56 mile bike
  
• 5/7 4 mile run, Swim: 350 warm-up, 250 w/Techpaddles, 8 x 100 freestyle, 5 x 50 sprint freestyle, 50 kickboard, 100 w/pull buoy, 100 w/Techpaddles, 100 cool-down