Swim

• 1h 10m
• 4100.00 yards
• 01m 42s /100 yards

1000 w/u

4 x 100 (50 sc/50 sw)
4 x 100 (50 ez/50 fast)
100 ez

3 x 200 @ 3:00 Pull (DPS)
100 EZ
3 x 200 @ 3:15 (50fr/50ba/50fr/50ba)
100 EZ
3 x 200 @ 3:30 200 time +12
200 EZ

Felt a little like a fish without fins for the first 1500 yds then started to feel better. Still very tight from the run Sat. Held 2:11's on the hard 200's which I felt pretty good about.

Run

• 1h 00m
• 7.25 miles
• 08m 16s /Mi

Dreadmill run. Legs were shot from Saturday's run in the beginning but loosened up nicely and feel great after a stretch!

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 44 Hours slept: 6.5 Overall Workout: 3

Bike

• 1h 00m
• 18.00 miles
• 18.00 Mi/hr

Drainer ride, very easy ride. Definitely a T.I.T.S. ride. :)

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 RHR: 44 Hours slept: 6 Overall Workout: 2

Run

• 1h 58m 18s
• 15.21 miles
• 07m 46s /Mi

[Last long run before the 1/2
15' E pace (8:27 pace)
30' at GOAL Pace! (7:05 pace)
20' E pace (8:10 pace)
20' at Goal Pace (6:55 pace)
35' Easy] (8:15 pace)

What a great run!! Legs felt great. Totally cleared my mind and was pleased to see 1:41 at 13.1 miles. I went a little longer than planned partly because I felt great and partly because I didn't want to go up the hill at Airport Rd. :)

I am still liking the display of the Polar over the Garmin but the ease of uploading to the Route Tracker is awesome! I can tell you that the people at Garmin really don't care if you can see your HR displayed, you need a magnifying glass to see your HR in the corner of the display.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 45 Hours slept: 7 Overall Workout: 4

Run

• 1h 03m 13s
• 7.51 miles
• 08m 25s /Mi

Nice E-pace run that felt great. Legs were fresh and I went through 16 oz of water and 2 gels. 1 throne stop at about 4 miles.

I ran into PsychoEddie at about mile 6 and said hello, nice to put a face to a name. :)

Tried out the new Garmin 305 that came in yesterday. I like the accuracy in distance but really don't like the HR strap. It is very heavy compared to the Polar Wearlink and even at an easy pace would start to fall down on my torso.

Bike

• 1h 00m
• 18.00 miles
• 18.00 Mi/hr

15' Spin warm-up, working to 100+ RPM
8x[30"single leg drills +1' regular…do R, L, Both)
3' z2 focusing specifically on the bottom of your stroke (scrap mud off your shoes)
1' Easy
3' z2 focusing specifically on the top (log rolling, pushing toes down the tongue of your shoe)
1' Easy
3' z2 focusing on lifting (burn in the hamstrings)
1' Easy
3' z2 efficient circles, full pedal stroke
ALL these should be between 90-100RPMs

The rest Comfortable temp with Cd included

Managed to get on the trainer with Lauryn on her bike while we watched Mary Kate & Ashley in How the West was Fun. HR wasn't quite Z-2 but ride was good. Nice working on the drills.