First use of the 910xt . I swam 1000yd straight Kupo but didn't know that I needed to hit the lap button in order to time it separately. Will figure out later how long it is.

Did a run and continued to focus on increasing speed while maintaining a <160 Z2 HR. It was windy so that had a little to do with it, but I kept it at a 9min mile the whole time. Pleased Kupo.

Had a massage this morning with the awesome Robyn. I'm happy that I put aside the funds to make this happen. I need to get a note so that I can submit this expense to my FSA.

xPower 202 Kupo. Take that! Some spinervals which kicked the crap out of me, but in a nice way. I haven't done any all out efforts so far this year, so I was somewhat unsure what to expect. I'm pleased with the numbers and the effort I managed on the trainer. I'm a couple weeks out from my next FTP test. At least according to the graph, my numbers are heading in the right direction:

And here's a graph showing that this ride was  > 1.0 relative intensity- aka HARD effort.

TT6 time trial today. Ran in at 7:02. I'm satisfied with that pace and it gives me my target speed for the upcoming series of 30/30 runs I will be doing.

Drills and short pool swim. 500yd swim on the 1:50. Finished the laps in the 1:40-1:42 range Kupo.

Did a quick compare of my 18m24s paced swim yesterday to past results:

1000yd TT

8/25/11: 17m54.5s

6/21/11: 18m49s

5/5/11: 20m24s