I did a run 4 / walk 1 workout for 90 minutes. At first I was thinking that I wasn't going to be able to do the 90 minutes, but I ended up loosening up and getting comfortable.
I had to break my workout into two parts today.
I rode an extended route to a birthday party and spent about 1:40. I took Jewell / Alameda / Rooney / Golden Trail / Johnson / Ford / Iowa / Washington / Golden Trail / Golden Gate Canyon and then looped back to the party. There was a stretch on Ford that was the steepest inclimb I have ever ridden. Fortunately it was reasonably short or I might have had to get off my bike.
I didn't actually use my Tempo Trainer for the workout. But, it was still meant to be something of a tempo training workout. I swam 6 X 500. It took me about an hour and each repeat was right around 10 minutes.
This is the longest I have ever swum in one session. I'm moderately tired, but feeling great overall. I'm glad that I did this set today. I think it's worth doing again sometime before the race in August.
I rode for about 1 hour on the Morrison to Alameda / Jewell loop.
I rode for about one hour, since I want to get more bike time in. Then I ran for about 15, aiming for a 12:00 pace. I checked my pace at each 1/4 mile as I ran around Kendrick and was at a pace of 12:00 or under each time.
I moved up to the next lane today. I had to skip just 200 meters of the workout. There was a set of 5 X 100 and I would probably have been about 50m behind if I swam the last repeat. The other 100 was when we were doing a 4 X 100 IM order, with a kick 25 / swim 25 pattern. Again I would have been too far behind if I finished up the last 100.
I did a shortened run, with just one loop around Kendrick to see what pace I was maintaining. I think I did about an 11:15. I took Zen out for a walk later in the day.
I used my bike as transportation to Drupalcamp Colorado again. Between yesterday and today I got in approximately three hours of riding.
I had planned to get to the fitness center and do a one hour workout on the stationary bike. Instead, I decided to ride my bike instead of using the car for transportation to Drupalcamp Colorado. I think it was about 45 minutes each way.
I had the handicap of my heavy bike and my heavy computer.
I swam 2200 m today. There was one set in which I picked up the pace throughout.
I got out for my first ride with the new bike fit and pedals. I rode for about 1:00.
My right arch was starting to feel a bit sore by the time I was getting back. I hope that does not continue. It didn't bother me once I got off the bike and walked around.