August 13th - Bridge Pedal with Pops

This morning I got up at the crack of dawn, again, to ride the 10 bridges in town with my dad and his friend. For the past month, since i "sold" my cross bike to him, he's been a riding fool. Since i rode long yesterday and they don't go fast, I took the fix gear out to bump around town with him. 1,000 of cyclists, one a hand full actually knew how to cycle. Kinda reminds me of the Vineman race with all the idiots on the road. Granted, it was a billion times better than last year. It was fun, got to spend sometime with dad riding over the Portland bridges. 32 miles and over 2 hours of saddle time. This ride was not on the schedule...

What was on the schedule is a 5k swim and 1.5 hour run. After the ride I went home, inhaled some pancakes, eggs and coffee - then fell asleep. Woke up around noon, got more coffee and headed to the pool. IM session.

WU: 200 + 3*100 build to hard effort
MS: 1200, 1000, 800, 600, 400 - decsend effort to moderately hard with 30-60sec rest. Start out at 1:35/100 and ended 1:28/100.
1200 - 19:09 (1:35)
1000 - 15:34 (1:33)
800 - 12:15 (1:32)
600 - 8:59 (1:30)
400 - 5:50 (1:28)
CD: 500 easy

Alright, good seesion. Arms a bit tired, no shoulder pain, good to go. Jumped in car and drove to Forest Park. It's now almost 3pm, getting to the hotest part of the day. Plan is to run 30min warm-up, 3 miles @ 7:30 and 3miles @ 8:30 and cooldown for the rest. Reapplied sunscreen and was off.

7:51 - 147/158 ==> There was a bit a climbing on this one.
7:16 - 165/171 ==> better.
7:26 - 171/172 ==> perfect.

The 8:30's were a bit tough to hold on to for some reason. I'll blame the heat and the bike/swim I had already done today. Total of 11 miles.

Celebrated with bubble tea later that night!