Curtain Call

I wanted to swim, but cousins, cousins, cousins.
So I went out for 20 minutes on my feet for my final session (its about time!)
.6 mile warm up to the track.
1 mile time trial - 5:59! New PR, also the first time I've really timed a one mile TT. I think I'll aim for a 5 minute 1 mile TT some day. Next year? maybe.
Then I ran home easy.
Of course I ran with a wig - its Halloween!'

I think I could have skipped it, though. My little one and I walked 3 and a half miles trick or treating for three hours!
Kids

Almost Done

I started out in the low 40s. Uber windy.
So I ditched my jacket and tights and then of course it got colder.
Took me 1:23:00 to get to my destination - just over 25 miles. So slow.
But windy and cold!?
Ah well.
One more workout tomorrow and then its rest up, save up.

Scouts

250 Warm up
200 (rpe 4)
2 x 100 (rpe 8)
200 (rpe 4)
2 x 100 (rpe 8)
200 (rpe 4)
cool down 200
About 30 minutes.
The boy scouts mostly stayed out of the way.

Spin and run inside

60 min spin on the Motobecane.
1 mile on the treadmill - barefoot. (6:40)

Two Fer

Early 30 min swim.
200 warm up
200 kick
150 pull
3 x (100 IM)
kick 100.
Time to go.


Later I did a crossfit:
800 mile run
50 situps
50 back extensions
Three rounds
3:00 per run (give or take a few seconds)

Run x 3

Got the tire all sorted out!
Got the bike off. Didn't work out yesterday.
But I did today at 8100 feet (with 3-400 feet elevation change each split.) And it was in the 40s.

Crossfitendurance.com
1.5 miles with 5 min rest - three times
10:30
10:39
10:43
I got lighter each rest (if you know what I mean) and I started the second int. 33 seconds late. Looks like it was my fastest at 10:06
Good times.
Two weeks!

Bad Luck!

So, I set out with long sleeves and knee warmers on a beautiful afternoon ride. I was planning 3 hours and then a 20 minute run. That is not what happened. At 2 hours 21 minutes, I was almost done with my second 27 mile lap when - pshhhhhhhh.
Yeah, I hit something on main street and now my tubular is unridable!! Yes, the tubular I have ridden only three times. Of course, this is at 4:30 on the day before I have to drop my bike off for transport. So I walked home for 25 minutes and then went for a run that ended up being 17 1/2 minutes long (2.25 miles). Legs definitely felt it. I was moving that bike today. 23.6 mph on the first lap, but only 22.6 over all (with a couple stops). I blame the increasing head wind. Yeah, thats it! 53.25 miles
So it was off to the nearest bike shop (45 minutes) before they closed and cha ching - new tire. Its stretching over night on the wheel. I'll tape it tomorrow morning and the off it goes! Crazy. I'd rather rush to get it sorted out now that on vacation, you know?