I had a good, hard workout today.  52 miles on the bike followed by a 2.2 mile run.  Legs were very fatigued after the bike, but felt great once I got going on the run.  Th pace on the bike is probably a bit slow considering I did three loops, really slowing down at the turn arounds and stopping and getting started at the lights.  Also, I am sure my legs were a little fatigued from the big ring workout yesterday too. 

I found that I have to find a way to cool down my core temp when running.  That is my limiter right now.  I am not dumping water on my head or body during my runs but I'm sure that would help.  Overall a very good day.  Time for recovery.  Ahhhhhhhhhhhh.

What a great day to train.  It was only 85 degrees with 50% humidity.  It was great!  Decent day.  It is hard to get back into a hard workout after not riding in almost a week.  Not bad though.

Supposed to be an hour but ended up being 45 min.  I got bored.  Threw in some breaststroke along with the free and even included some butterfly.