ah travel day....

Well I made it here and I am all settled. Went out for Qudoba and lots of water and a snack.

Will hang in the room, get in bed early and get up to run.

Swim:   wu –     300
                        6 x 50 (10”)
            ms -     8 x 100 @ T-pace (20”)
            cd -      200 easy

uh yea I kicked this swims ass.... all 8 100's were on 1:40, did the first two on 1:34. made me fell very good...

rode on the trainer, fast cadence and some slight pick ups.

Packed and re-packed and re-packed my stuff for this race...

Swim:   wu –     300
                        6 x 50 (10”)
            ms -     10 x 100 @ T-pace (20”)
            cd -      200 easy

I am very proud of myself with this swim. I bought some goggles at the beach the leaked like a siv... So every 25 yards I had to stop and lift the left eye to let the water out. It was very bothersome and pissed me off. But I worked thru it

Bike:    30’ easy 
            20’ @ HIM pace
            10’ @ OLY pace
            5’ faster!
            15’ easy
            10’ OLY pace
            5’ faster!
            Cool down

Run:     Step ups
            15 min building up to Z3
            Hold for 15 minutes.  
            Step up to Z4-5a for 5 min.
            10 min cool-down

1h 30m with heart rate in Z1-4 on hilly course.  A few seconds with heart rate in Z5 is OK.  Don’t’ force heart rate up—allow it to rise with hills.  This run should get progressively faster.

Travel day today and I just didnt get to it...