Swim

• 38m 31s
• 2000.00 yards
• 01m 55s /100 yards

3 x 300 descend 1 - 3 (:40 rest) - 5:45, 5:36, 5:31
100 kick
3 x 200 descend 1 - 3 (:30 rest) - 3:45, 3:40, 3:37
100 kick
3 x 100 descend 1 - 3 (:20 rest) - 1:47, 1:45, 1:42

Tough workout because of the descending paces on short rest. But felt good to push it.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 6.5 Overall Workout: 3

Bike

• 1h 02m 54s
• 22.00 miles
• 20.99 Mi/hr

Out and back to the circle at Triadelphia (on the Columbia course). Didn't push it on the way out, but did on the way back (into the wind). Actually averaged FASTER on the way back, maybe it is less uphill that direction.

The course is very rolling and last year I would typically be at or slightly below 20 avg. on the road bike. The Felt sure is fast!! ;)

• Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 7 Overall Workout: 4

Swim

• 48m 03s
• 2500.00 yards
• 01m 55s /100 yards

w/u - 2 x (200 sw, 200 pull, 100 kick)

Main Set:
12 x 25 dist. per stroke (:40 interval)
4 x 100 descend 2 - 2 (:20 rest)
4 x 75 pull (B-3, B-4, B-5 by 25 - :15 rest)
4 x 100 descend 2 -2 (:15 rest)

c/d - 100 easy

Hard workout because of the short rest intervals.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 6.5 Overall Workout: 3

Run

• 24m
• 3.00 miles
• 08m /Mi

Recovery

One easy big loop around the neighborhood to see how the legs feel and what my foot feels like under running stresses. I could notice the pain, but it was nothing that intensified as I ran, which is a good sign. Left the HRM at home.

Thursday I'll go for a little longer and see how everything clicks. Same sort of recovery paces though.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 6 Overall Workout: 3

Swim

• 44m 13s
• 2300.00 yards
• 01m 55s /100 yards

No warm up, just rolled right into workout.

2 x 400 neg. split (2nd one pull, :30 rest)
1:00 bonus rest
3 x 300 neg. split (3rd one pull, :30 rest)
1:00 bonus rest
3 x 200 neg. split (3rd one pull, :30 rest)

And today I officially have done more yardage to date this year than I did in ALL of last year!! Hope it pays off come race day.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 6 Overall Workout: 3

Bike

• 1h 19m 30s
• 28.00 miles
• 21.13 Mi/hr

Took out the Felt.

Damn that thing is fast! I really wanted to go easy, and was concerned about the foot issue. But it didn't bother me at all. Lucky about that. I may have to bag running for a few days to get it better and focus on the swim and bike.

Now .... to the ride. Did my typical loop out through Laurel, up to Columbia and back home. It is moderate short rollers the whole time with some sections of relatively flat. Anyhing flat or slightly rolling I was smoking along between 25 - 30 mph on average. I purposefully wanted to back it off on the hills to not tax the muscles that are still in shock from Boston. And since the last 5 miles or so are really rolling with more steeper stuff the average dropped a bit. But I was still averaging very well through the whole time.

The aero position felt good and when I looked in storefront glass as I rode by I looked nice and flat and compact. Might have a few minor tweaks here and there, but the position is solid.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 3 Hours slept: 8 Overall Workout: 4

• Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 7