Run

• 1h 20m
• 8.16 miles
• 09m 48s /Mi

Trail Run w/ Stacey and Raven on Vernon RT. Great run and my knees will thank me for it tomorrow.

No HRM

Swim

• 15m 16s
• 1200.00 yards
• 01m 31s /100 yards

wu: 200 easy
ms: 1000 yd TT (15:16, 1:32/100)

1000 yd TT, pushed it pretty good. Concentrated on form and the pull.

Strength

• 45m

D3 - 2x Core IV

Shoulder Rotation 2x on Bosu Ball

Sport

• Stretching
• 30m

Swim

• 22m 25s
• 1200.00 yards
• 01m 52s /100 yards

4x300 - 300 easy[4:44], 300 pull[5:07], 300 kick[7:41], 300 easy[4:51]

Bike

• 45m
• -----
• -----

Spin Class, tried to take it easy today, but ended sweating more than I wanted and HR was higher than I wanted. I think I may be fighting the bug that is going around. Lots of vitamins, Airborne, green tea, etc.

Strength

• 1h 10m

BodyPump, took it easy on the weight today as it is a recovery week.

Sport

• Stretching
• -----

Stretched about 10 minutes before BP.

Bike

• 40m
• -----
• -----

Life cycle gym

Run

• 32m
• 3.40 miles
• 09m 24s /Mi

Easy run w/ strides on the mill.

no HRM

Run

• 30m
• 3.10 miles
• 09m 40s /Mi

Nice easy recovery run on the mill, good tunes on the Ipod!! Just was not feeling the run this morning, tired and could not seem to get going. Glad it is a recovery week.

Foot still bothering me a little, but seems to be not so bad while running.
No HRM

Swim

• 18m 40s
• 1150.00 yards
• 01m 37s /100 yards

ms: 5x200 (50 Easy, 50 Build, 50 Easy, 50 Hard) on 30s rest [3:02, 3:03, 3:08, 3:06, 3:08] [avg 1:33/100]
cd: 6x25 ESTL [2:30, 1:40/100]

Felt good in the water, but not as smooth as past swims. Wore new jammers today and glad to have a $20 pair of swim trunks to beat on than a $60 pair of tri shorts.

Again just could not get into the swim, tired.

Sport

• Stretching
• 15m

Stretched well after run. Hips are a little tight from the ride yesterday. Will foam roll tonight.