Run

• 47m 49s
• 5.88 miles
• 08m 07s /Mi

Very windy this morning. Felt like 30 mph, uphill of course too. Left knee not feeling good, skip long run this weekend? We'll see how it feels tomorrow.

Swim

• 1h 00m
• 2950.00 yards
• 02m 01s /100 yards

Masters Swim
Warmup:
300 FS one arm first 100 (50 left/50 right), then 50 normal then repeat
200 kick
300 pull

Main Set:
6x150 FS @ 2:30
Rest 1 min.
5x100 FS @ 1:40
50 easy
Rest 1 minute
5x100 IM @ 2:10

Cool Down: 200

Run

• 46m 33s
• 5.88 miles
• 07m 55s /Mi

High temp for the day was 90 degrees. Was still about 85 when I started this run.

Run

• 32m 49s
• 4.00 miles
• 08m 11s /Mi

Easy run this morning. Still feeling Sundays ride in the legs.

Swim

• 1h 05m
• 3100.00 yards
• 02m 06s /100 yards

Masters Swim
200 wu
200 one arm drill, alt ea. 25
200 kick
200 pull

Main Set:

3x400 @ 6:30
broken by 150 swim/50 kick, used fins on this one

100 Easy
20 push-ups

Pyramd, fast pace 90% effort
50 @ 1:30
100 @ 2:00
200 @ 3:00
100 @ 2:00
50 @ 1:30

100 easy
20 push-ups

8x25 kick sprint @ 0:45

Cool Down: 200