Run

• 35m 16s
• 3.75 miles
• 09m 24s /Mi

W/u .75 mile
M/S 3 miles on Pipestem Mt bike trail 27:33
C/D .75 mile walk

Bike

• 1h 39m 28s
• 27.54 miles
• 16.61 Mi/hr

OK so today was I'm an idiot day. I started out this morning to get some interval work on the bike. My bike almost tipped over as I was opening the garage door, but I caught it. I started out on my ride and noticed my legs were really fatigued, I was struggling to hit 13mph and very little wind to account for it. How was I going to intervals staying above 20mph? My thoughts went to the harder workouts I have been dong lately. I have been doing a lot of speed work both running and biking. I was close to trashing the workout, but thought I will push on and do the first interval. If I can't hold a decent speed I would take a recovery day.I got through my warm-up in 23 minutes, usually takes around 15. Before starting my interval, I stopped for a bathroom break. I noticed my bike was even hard to push and to my surprise when my bike almost fell the front wheel turned enough to adjust the calipers to the side and both front and back brakes were rubbing, therefore I am changing my training plan to 6 miles of resistance training on the bike during my warm/up.
Sure was a lot easier to ride after re-adjusting them.

M/S 6X5min hard 2minRI
(3 into the wind staying above 18mph, 2 w/ the wind staying above 23mph, 1 cross wind staying above 20mph.

C/D 3 mile ride with Deb @ 11mph avg

Swim

• 29m 54s
• 1357.17 yards
• 02m 12s /100 yards

Got some funny looks coming out of the water as in the half hour I was out there was a turnover of people at the beach. Some didn't see me go out, and their faces showed it as I left the water. Rather entertaining.

Run

• 55m 40s
• 4.75 miles
• 11m 43s /Mi

W/U .9 mile 8:33
M/S 8X 1/4 mile 2.5-3min RI
1:37,1:38,1:40,1:43,1:40,1:37,1:37,1:32
C/D .9 mile 8:03

Strength

• 30m

50 busdrivers

Bike

• 1h 00m 30s
• 19.56 miles
• 19.40 Mi/hr

W/U Ride easy to 281
M/S 3X10min Hard 2-4 minute RI
Kept speed >20mph during intervals
C/D easy ride home.

Swim

• 1h 00m
• 2100.00 yards
• -----

Swim workouts page 40
W/U 10X50 :15RI & 300
M/S 300 :20RI
3X100 :20RI
200 :20RI
2X100 :20RI
100 moderate :20RI
100 fast
C/D 100 breast/free

Run

• 1h 15m 30s
• 6.57 miles
• 11m 29s /Mi

W/U 2miles w/ Deb 12:58min/mile
M/S 4.07miles 9:30min/mile
tried to keep this somewhat easy, but caught myself pushing it at a few occasions.
C/D .5mile walk