Bike

• 1h 12m
• 25.06 miles
• 20.88 Mi/hr

Effort: Mod
Weather: 81/80 Wind: Calm/5
The wind was the best it has been for this season so far. There was virtually no wind for much of the ride.
I used this ride to keep some miles under me but I didn't want to cook my legs at all. With Pokagon coming this weekend I feel a little bit of pressure to perform similar to last year by placing in the overall category. I hope I can keep as hard an effort up this year as I had in me last year. I am taking tomorrow off to allow some recovery and restore any glycogen that has been depleted throughout this week.
The ride only had a few points where I had much intensity at all. These were all on hills or false flats that I allowed my effort to increase inadvertently. Throughout the rest of the ride I was able to maintain some discipline and stay low key with HR's in the low 140's (where I can ride forever).

• Health data: Hours slept: 6.5

Run

• 33m 31s
• 4.25 miles
• 07m 53s /Mi

Effort: Easy/Mod
Weather: 88/88 Wind: 16/26
After looking at my pacing for the first two miles it's no wonder my heart rate was higher than I wanted it to be. Pace combined with the heat made this a more difficult run than I would like to have run.
I wore my Green Silence shoes fro the first time in months and they sure felt great. I went sockless in them and they felt amazing but it's too bad I can't wear them for triathlon. They simply would take too long to put them on. I could wear them for 70.3 and longer because the transition isn't likely to make as much difference. Using these shoes would add 10+ seconds to transition times.
At the time of this logging, my foot feels really good. I wondered how my foot would feel after running in a neutral shoe. During the run it felt really good. Post run it still feels pretty decent but it is developing some tenderness. However, I do believe I am slowly getting past the injury time.

Swim

• 56m 10s
• 3350.00 yards
• 01m 40s /100 yards

Effort: Hard
I kept this swim slightly under the intensity I have been hitting for most of my swims recently. Kind of a modified taper by dropping efforts rather than volume. The race coming in a few days should be decent if I can stay with my plan....No activity on Friday!
The MS was slightly lower intensity by adding 5 seconds to the rest interval. The MS at 4:05 allowed for just enough rest to be able to hold my intervals very close to spot on.
WU:
250
300
3x200 Pull w/paddles and buoy
MS:
6x250 on 4:05 (3:39, 3:38, 3:38, 3:39, 3:41, 3:41)
CD:
2x200 Pull w/paddles and buoy
300

• Health data: Sleep: 2 Hours slept: 7

Bike

• 1h 12m 24s
• 25.06 miles
• 20.76 Mi/hr

Effort: Hard
Weather: 84/84 Wind: 18/29
Plenty of wind tonight! I was scheduled to ride last night with a little less wind but I determined a 2 day break from running leading into Saturday's race would be better.
The target for tonight was 20 miles at threshold. I think the first mile was the only mile that I fell below threshold. The first mile was the first one fully into the wind too. I felt pretty decent riding at this intensity and I hope I have plenty of matches to burn on Saturday.
WU:
4M a2 65-75%
MS:
20 M @93-95%
CD:
1.5M @ 65-75%

• Health data: Hours slept: 7

Run

• 58m 36s
• 7.30 miles
• 08m 01s /Mi

Effort: Easy
Weather: 59/59 Wind: 11/20
Tonight was supposed to be a bike but I decided an earlier run would be better for my legs this week as I lead into my first triathlon of the season on Saturday. After skipping my ride yesterday for Mothers Day it feels weird, and almost wrong, to know I am going to have such a low cycling mileage this week.
The run felt really rugged at first. I had some HR spikes that had me pretty concerned about what might have been going on. I am reasonably sure that it wasn't the monitor because I had some trouble catching my breath for about a quarter mile. It felt as is I were running a tempo run rather than an easy run. I knew my pace was in the proper range but I felt like trash and I required deeper breathing than I should have needed for that pace. I am going to pay attention and see what happens fro my next run, that is scheduled for Thursday, to see if it was some kind of anomaly or if there' something wrong.

• Health data: Hours slept: 6.5