I rode on the Cybex bike using the heart rate workout for 30 minutes. I maxed out at 135 Watts and 18.3mph again, but only for a short part of the workout. I don't remember what my total mileage was for the workout, so I can't compute my average speed.

I ran for 15 minutes in Zone 2 followed by a swim workout of 950 yards.

I really liked doing the pyramid swim workout. I maintained my stroke count right around 19 or 20 strokes per length. Early on in the workout and in each repetition I could make it in 18 strokes.

Both of the Expresso bikes were in use, so I used the Cybex upright again. Yesterday, I just used the Quick Start option. Today I decided to look at the HR workout. I really liked the way it worked. From what I gather it adjusts the resistance so that you maintain your target heart rate. So, while I maintained my rpm around 90 it continued to change the resistance during the workout reaching a max Watts of 130 and speed of 18.3 mph. I rode for 15 minutes.

I think that I will definitely use this program again.

I rode for 30 minutes. I had to use a different brand / model bike today so the stats can't be compared directly to what I've done on the other workouts. This was one of the Cybex bikes. It doesn't provide me a summary function. So, I've got to provide my best estimate of the stats. I rode in "gear" 7 at around 94rpm, producing around 100 watts at a heart rate in the range of 134 bpm and a speed of about 16.8 mph.

We did a lot of kicking during the masters swim today. I don't know if I'm imagining things, but I think I've actually developed something of a kick. We also did a 300, 200, 100 pull set.

I ran 30 minutes in Zone 2. The workout called for Z1 - Z2 and I had intended to be in Z1. But, even at a 9:45 min / mile pace I was solidly in Zone 2. So, I guess this is the point from which I am starting.

I did three loops around Kendrick Lake.

I was dressed more appropriately for the weather than when I did my last outdoor workout. It was fairly chilly. I dressed in tights, t-shirt, long-sleeve thermal undershirt and a shell. I wore gloves and a hat. I probably could have left my hat at home.

I rode 30 minutes. For the first fifteen I used gear 6. For the second fifteen I used gear 5. I averaged 15.5mph, 91rpm and 133bpm. I was riding on a different bike than before and it seemed like it rated the speed somewhat higher than the other one.

My legs are a little tired and it wasn't easy making it through the 30 minutes. But, I'm glad to do something that's more like a workout than the other two rides.

I ran 15 minutes in Zone 2 around the track.

I swam 100 yards warm up @ 1.36 seconds per stroke; (16 X) 50 yards @ 1.34, 1.32, 1.30, 1.28, 1.26, 1.24, 1.22, 1.20, 1.20, 1.22, 1.24, 1.26, 1.28, 1.30, 1.32, 1.34 seconds per stroke; 100 yards cool down @ 1.36 seconds per stroke.

I maintained 18 - 20 strokes per length.

I rode the bike at the fitness center for fifteen minutes in Zone 2. I averaged 15 mph, 91 rpm and 129 bpm using gear 6.

The workout was easier today than yesterday. Maybe I glanced up at the televisions more and that helped to pass the time faster.

I rode the bike at the fitness center for fifteen minutes in Zone 2. I averaged 15 mph, 92 rpm and 131 bpm using gear 6. I weighed in at about 130 pounds.

Right now I can say that riding the stationary bike is harder (both physically and mentally) for me than riding my bike outdoors. I'll keep an eye on how or whether this changes as I do more workouts on the stationary bike and as the workout grow longer.

(As usual, I did use my bike for the method of transportation to and from the fitness center)