Swim:

Warm up:

• 12 x 50 as (6 Kick with fins, 6 swim)

Main set:

• 10 x 150 as (50 swim, 50 drill, 50 swim)

Cool Down:

• 8 x 75 (3 kick, 2 drill, 2 swim)

On trainer:

The plan was to ride 4.5 hours outside. It started out raining so I jumped on the trainer. After an hour I realized I was dogging it, so I decided to do 5 hours, the third hour was all in the 53/14 gear. After that it dawned on me that 5 hours is 5 hours and my legs are toast. I think I need to work on my long weekend nutrition. I had hockey last night and didn't hydrate. I needed to finish the bike this morning early so I didn't eat or really hydrate for this ride either. All I ate this morning is one bottle of IM cocktail (600 cal) a CliffBar (240 cal) and a bottle of water. Now I'm hungry. The only consolation is that I might have lost a pound :)

Run:

Well last night during my bike ride, my right calf twinged a little. It went away and it didn't bother me all day today. When I started running today it started to hurt again. I was supposed to do intervals but decided on a 5 mile run instead. By the end of the run I was limping, but I can walk OK...weird. maybe a day off from running will help

I just remembered today is the 18th anniversary of my first date with Happycow. I bet she doesn't remember. It was a Tuesday, after school. We went to Carlos Murphy's and I had Chicken Fajitas. I don't remember what she ate, but I remember what she wore. An ugly white dress (it was 1988) but she wore it well :)

Ask me what I did last week and I have no clue :)

Bike: Today I decided to use my training program's workout instead of spin class.

warm up:

• 20 min easy warm up
• 3 x 45 sec Single leg drill/ 45 sec both legs
• 6 x 20 sec fast spin/ 40 sec sec easy
• 2 x 45 sec Single leg drill/ 45 sec both legs

Main set:

• 2 x (5/3/1 min steady at HR #3/ 1 min easy, all seated at @ 95 rpm
• 3 x 15 sec fast spining jumps/ 1:45 easy spin after each
• 1 x 15 sec Big gear jumps/ 1:45 easy spin after each

Cool down:

• 10 min easy cool down

This day was all screwed up. First Happycow packed me a total ghetto lunch (Can of yams, half a bag of chips, a frozen fishstick, etc) so needless to say I was very hungry when I got to the pool after work. This was just my bike a run day but Happycow wanted to swim so I swam with her (about 1000 yards) then I decided I needed to eat before my 7pm cycling class. We got out of the water, but in typical fashion the anchors kids slowed me down. I got to the restuarant right at 6:45 so there is no way to get back to class on time. Ok, I'll ride on the trainer at home. I get home and I have to print out the workout. Crap, our computer has been screwy for a week now. I turn on the computer and it's working. Right then I remembered that I haven't finished our taxes, so I have to do it while the computer is still working. So to make a long story even longer, I did my taxes instead of riding. But tonight I will ride an run and tomorrow I will run and swim...hopefully  :)