Run

• 1h 01m
• 6.58 miles
• 09m 16s /Mi

60' run: 5x5" at LT with 3' RI. About 90" into the fourth interval my calf started cramping, so I walked briefly and then ran slowly to finish the interval; the cramp went away. Still working on getting this hamstring injury to go away, so I didn't push this w/o as hard as I could have. Continue to perform p/t exercises on the hamstring, and it is feeling better, but hill work does not agree with me right now. Unfortunately, there is no place to train around here that's flat, unless I train at the track, but that's just a little too boring.

Strength

• 30m

p/t exercises

Run

• 45m
• 4.98 miles
• 09m 02s /Mi

easy z1-z2 run on flat course

Bike

• 1h 20m
• 23.20 miles
• 17.40 Mi/hr

Trainer: 3x10' @ 65-70 RPM

Swim

• 54m
• 2000.00 meters
• -----

Swim: Speed
60
2000
WU: 300 & 6x50 on 10" rest.
MS: 12x100 w/ 20" rest.
CD: 200

Strength

• 20m

physical therapy exercises

Swim

• 40m
• 1097.28 meters
• -----

First swim in a week - big mistake to go that long without swimming. This coming week I will be going to either Menlo Park or the YMCA to swim since the other pools are closed.