Ehhh...fairly slow run tonight.  15 min in Z1 (136), 15 min in Z2 (146), 10 min in Z3 (153), 5 min in Z1 (136).  Somewhat hot and muggy tonight.  Sorry for the lack of inspires...frame shopping has distracted me lately...:)

Beautiful California-esque weather the rest of this week.  Which is good for the big 4 family bike ride going on this weekend at the Cannon Falls trail.  Looking forward to it... 

Easy swim.  25:26 min.  1000 yds total.
WU: 200 yds (3:32, new PR for me 1:46s).
MS: 8 x 50 on 30 sec rest ( 48, 49, 49, 47, 48, 49, 48, 53).  Much better day for me...probably because of all the chatting I did between sets.  Three other triathletes training this morning.  2 of whom are doing the Square Lake sprint next month.  200 yards of drills (right arm only, left arm only, catch-up, bi-lateral) 4:40.  4 x 25 yards fast with 15 sec rest (23, 25, 27, 26)...not so fast... 
CD: 100 yards easy cool down (1:56).

7:00pm  Leisurely ride with Cindy - 44 min. 

Wow, I may break 200 minutes of training this week...heh...I'm lazy...

Form swim - 36:59 min, 1500 yds 
WU: 300 easy (6:25).  'Swim golf' = 6 x 50 on 15 sec rest & count strokes.  Counted 1st 2 (36 strokes + 57 sec = 93, 36 + 56 = 92...bad day).  Then 55, 58, 58, 58.  Much different than Wednesday.  
MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10 sec) moderate (2:04, 2:09, 2:07, 2:07, 2:05). 4 x 50 kick (20 sec) moderate (52, 67, 61, 63).
CD: 200 easy alternating 50 pull, 50 swim (4:44).