first run bike swim day in a while

May
18 17 bike tougo to GHS to Sanctuary to KC Jail to UGM to RAC to Home
1 swim 40 min @ GHS w Brad Davis
5 run w Joe and 6x800 3.01 3.06 3.04 3.08 3.03 3.00 w 3.00 rest or less
15 5 run Beat the Bridge 6:50 pace 6:39 6:51 6:59 6:44 6:44 33.58 2 mi bike
13 3.7 mi loop w Doug Mercer Island
10 20 mi 8:20 7:44 8:16 8.26 8.10 8.31 8.17 9.17 8.20 8.46 8.29 8.08 8.38 8.17 8.29 8.26 8.25 10.27 12.48 12.49 9min mile avg 179#
6 5 mi 35:11 6:56 7:02 7:00 7:17 6:55 183#
2 12x400 1.29 1.24 1.26 1.27 1.28 1.27 1.29 1.29 1.28 1.27 1.28 1.24 avg 1.27 42:06
1 1.5 rode to church and back
April
29 13 mi ran slow w dog 2:08
27 9 mi 7.15 7.28 7.58 8.05 8.48 8.24 9.20 8.44 4.30 plus 20 min walk 177#
25 4x1600 6.28 6.37 6.45 6.36
24 2 mi frisbee 30 min plus short walk
22 5 mi 9.26 8.47 9:00 4:37 plus walk back...died
20 5 mi 8.10 7.28 7.50 9.38 10.29 (43.34) 181#
18 8x800 3.04 3.09 3.15 3.12 3.18 3.17 3.18 3.16