Swim

• 40m
• 2200.00 yards
• -----

WU:350
DS:10x25
FI:5x200 (50easy,50hard)
Then off track and did some random stuff
50k,50p,50s
75K,75s,75p
25k
CD:200s

Run

• 43m 01s
• 4.75 miles
• 09m 03s /Mi

87 degrees and humid this was a sweat fest!
WU:12:02 @9:22
Hill- 1:00@7:50
Recovery- 2:00@9:28
Hill- 1:00@7:31
Recovery- 2:00@9:48
Hill- 1:00@7:25
Recovery- 2:00@10:09
Hill- 1:00@7:16
Recovery- 2:00@10:39
Hill- 1:00@7:29
Recovery- 2:00@10:15
Hill- 1:00@6:45
Recovery- 2:00@10:15
Hill- 1:00@6:27
Recovery- 2:00@10:50
Hill- 1:00@7:00
Recovery- 2:00@9:30
CD- 7:00@9:15

Well I feel better today, the legs are still very tired so I am going to shorten my hill workout from 10 hills to 8 (maybe less).  I am not looking forward to this one (it is 85 and humid out right now ) but I will do it and be stronger when I am done.

Swim

• 17m
• 1000.00 yards
• -----

I didn't even come close to the 2000TT that was in the plan. I am carrying a lot of fatuige so I called it early.

Bike

• 32m
• 6.00 miles
• -----

Because I am trashed today, I just road on the mountain bike with my daughter in the trailer. Road around town and enjoyed the nice evening air.

Run

• 1h 53m 12s
• 12.24 miles
• 09m 15s /Mi

This was done as run a mile walk 20-30 seconds(this is what I plan to do for the IM marathon). I could have pushed the pace a little harder, but I have a race on Saturday so I want to have something to go with that day.

Bike

• 53m 46s
• 16.26 miles
• -----

Rode to and from the pool so this is actually two different rides but I am too lazy to log it as such. Not to mention it is so dang hilly on this route!

Swim

• 45m
• 2300.00 yards
• -----

WU:350
DS:8x25
BI:4x200
SI:10x50 fast
KS:200K
CD:250s

Bike

• 1h 40m 10s
• 34.20 miles
• 20.49 Mi/hr

Okay, so I was flying today! I felt great on the ride. The wind was fairly calm (5-10mph) and most of it cross wind. I did this as a brick and learned a good nutrition lesson. On the ride I had 1 bottle of Gatoraid G2, 1 bottle of water and 1 hammer gel. See the run for the problem

Run

• 31m 10s
• 3.64 miles
• -----

So the plan was to run 45 minutes at intensity pace. The first mile went great and then the wheels started falling off! I was so hungry and hot. It was 81 which is hot, but not that hot. My body just wouldn't go. After mile 2 I knew I would be cutting it short.

Swim

• 32m
• 1600.00 yards
• -----

WU:300
DS:8x25
BI:4x200
SI:4x50 (fast)
CD:100

Bike

• 1h 09m 37s
• 22.84 miles
• 19.68 Mi/hr

Nice ride on my B-day. wind wasn't as calm as I would have liked it (15-20mph) so I just went easy into the wind keeping my HR down and then Hammered it back with the wind.