Quick spin...Big Gear - Power
Warm Up: 5 min
Main Set: 3 x 1 min sprints (high gear - standing start [30 sec] then sit, with 2 min recovery (lowest gear).
Cool Down: 4 min

Will finish up 7 more repeats after work and get a run in tonight...

Ran 7 miles w/Cindy (her half-mary training).  Spent all morning and afternoon moving furniture and ripping up carpet.  Carpet installer comes in Wednesday...also drywall repair before then...

Hey!  Broke 300 minutes this week!...(well, good for me at least)...

OW swim (2700 yds) in Lake Nokomis, lots of sighting practice:
WU: 357 (10:35, 2:58 min/100 yds)
MS: 12 x 119 yds on 20 sec rest (3:05, 3:14, 2:56, 3:16, 2:57, 3:20, 3:02, 3:06, 2:55, 3:14, 2:49, 3:26)
5 x 119 yds on 15 sec rest (3:02, 3:36, 2:50, 3:08, 2:59)
Best length 2:22 min/100 yds, slowest length 3:02 min/100 yds
CD: 357 (9:47, 2:44 min/100 yds)

Had the weirdest tri-related dream last night (consider this a race report).  Was at the starting line with my co-workers, a guy and a gal from the Consumer Insights group (why did I NOT know they were triathletes?  I work with them on projects on a weekly basis...).  Anyways, the swim start is between 2 docks at a marina.  We were the VERY last wave, just the 3 of us.  The timer says 'go,' we start out on this swim, and 3 more of my co-workers join us on the swim.  They're all doing the breaststroke and just chatting away.  I get a little peeved and start swimming away from them (for goodness sake, THIS IS A RACE!).  I pull way ahead of them (now you KNOW this is a dream) and the swim course is one loop through the marina.  Boats everywhere on both sides, only a 10 yd gap between boats, electrical cords hanging from metal pipes into the water!  I come out of the water first and think 'that was easy.'  Run to T1 and realize my bike is still in my van at the parking lot.  Run to the lot, grab my bike, start out at T1 and the race official asks 'uh...where are your bike numbers?'  I frantically look for my wife, and she points to my race packet.  I fumble through it, and find my numbers.  Son #2 helps me put them on the bike (how sweet).  I'm talking with my son and putting on the numbers, and my wife rolls in from the bike leg.  What?  I couldn't have been taking this long to put on these numbers.  I talk to my wife, grab the bike leg map and take off.  It took me about 3 blocks to get into aero position...then I wake up.  This was more like a tri nightmare.  I must be spending too much time reading too many race reports with T1 gone wrong.  I will be prepping VERY well for my T1 in real life...

OW swim planned this morning...maybe in a marina...:)

http://www.kare11.com/ (bridge collapse)  Tragic.  All is well with the family.  We called most of our friends last night that commute to Minneapolis and all are well.  I commute on 35W every workday, just not on that stretch of 35W over the Mississippi.

Quick spin this morning...10 min warmup, 4 min at >100 rpm, 2 min cooldown...

Cindy called at lunch time to 'remind' me that the piano (belated anniversary gift) arrived today...she even played a few 'bars' over the phone...I think she's excited that it's here :):)...she also said that the Garmin ran out of batteries at mile 5...my only complaint with the Garmin...pitiful battery life...have to charge it ALMOST after every run/ride...

6:55am Half mary training run with Cindy and Jen.  Mike couldn't make it this morning.  He had to prep for didactics.  Ran 2 miles with Cindy and Jen to help them get started on pacing (alternating 1 mile easy, 2 miles 10:05 pace, repeat once more and end with a 1 mile cooldown).  Cindy was the pace-setter this morning with the Garmin.  Left them at mile 2 then ran back to the car (had to be at work early today - 7am)...