Bike3:56:00 [3] 62.0 mi (15.8 mph) ahr:120 shoes: Orbea Ordu
super fun easy ride with tri clubbers. still sticking to the St. Charles flats for now but kept HR way low throughout. afterwards went to 2nd Street Bike Stop Cafe for DELICIOUS egg wraps and gooey butter cake. awesome.
9 PM
Orienteer (Night-O #1) 27:54 [4] 2.1 mi (13:17 / mi) ahr:157 shoes: NB 786 I
6-8-13-(5)-7-19-(2)-1-17-4-5-20
just stuck to the easy stuff, although it wasn't as easy as i would have liked since i mis-read the clue for my first attempt at 5 and gave up. then couldn't get 2 and gave up as well. was able to catch 5 on my return trip. tried to keep HR under control and no falling so no real all-out efforts, just a hurry-up jog on the trails. knee felt great.
10 PM
Orienteer (Night-O #2) 29:58 [4] 2.3 mi (13:02 / mi) ahr:159 shoes: NB 786 I
a messy swim, but made the best of it. good to be back in the pool.
6 PM
Run51:00 [2] 3.2 mi (15:56 / mi) ahr:122 shoes: NB 1226
easy run in the heat. was delayed for a bit due to a phone call from Tara & Craig who just signed up for CdA also. so excited!!
7 PM
Bike30:00 [3] 5.0 mi (10.0 mph) shoes: LeMond Tourmalet
easy spin to/from fro-yo, where we ran into Brad from Big Shark, and Carrie from tri club. Brad gave good fro-yo advice and Carrie agreed to sign up for CdA. win. win. also good science friday chat with the girls, all about trabecular bone.
visit with the orthopedist today to review the MRI. it's only a bone bruise on my patella. evidently it will heal on its own in 3-6 months, and i'm not drastically hurting anything by running on it. just need to be smart about upping the mileage now.
in celebration of this good news, i signed up for IM Couer d'Alene 2012. game on!
6 PM
Bike2:00:00 [3] 12.0 mi (6.0 mph) ahr:142 shoes: GF Cobia
dirt crits #3. kind of a shortened/mellow wu/cd because it was so hot. legs never really got going but benefited from some others' crashes to still finish 4th girl. at least i'm consistent?
Master's. very tired this morning but body woke up in the pool. worked on rotating over shoulder and keeping hand in line with body in the reach, then engaging lats in the catch and pull. also a challenge broken 400 in the end, 3:33/3:28. good stuff.