Run

• 2h 00m
• 11.00 miles
• 10m 54s /Mi

Cleared up with sunny, windy afternoon. Went to a park trail about 5 miles away, dirt/stone loop about 2.5 miles. 4+loops, lots of folks walking their dogs, built a dog park since I was there last, walking or mountain biking trails, provided some community unlike my solo morning runs, nice change.
Down side your legs are toast and its bed time in short order well would have been except for some great hoop games. Wore compression socks for the entire night.

wu 30'
3x8' (4') Z4
20' Z1
2X10' (5')Z3
EZ remaining 10'

Bike

• 55m
• 17.50 miles
• -----

Surfin around channels and there was a add for Insanity, now I know what it is and why I probably won't buy it.

wu 10'then 3X1'(1) hard
3 X 5x30/30's @ 260
Remainder at .75 IF

20' brick

Run

• 20m
• 1.80 miles
• 11m 06s /Mi

55 this morning, but will it last? 10' Z1 out, 10'Z2 back. Ususally don't see anyone else running. A gal headed my way on street, she immediately crosses over to other side, I said hello but can't blame her for not responding...think it was my spikey morning hair doo. Ominous.

Swim

• 45m
• 1500.00 yards
• -----

Busy eve with errands but got in a swim.
50/drill/50swim - 1000
2X50 BS
Remaining freestyle 100's.

Dinner at Pei Wei with fam. Spicy chicken salad was great.

Run

• 58m
• 5.20 miles
• -----

Nice clear 42 this morning,legs felt ok.Ran both miles at IP place

wu 10'w/3X30" strides
2X1mi (4')IP pace, remainder at MP.

Swim

• 55m
• 2200.00 yards
• 02m 30s /100 yards

Tuesday is busy so wanted to get a swim in. Felt a little better with stroke but tiring out last few hundred. Kept reminding myself this is suppose to be the easy part of race. Yea!

Bike

• 1h 00m
• 17.00 miles
• -----

Was feelin a little tired from yesterday, runny nose today but wanted to shake out legs for an hour. Kept an IF .8 for duration.

Bike

• 3h 00m
• 50.00 miles
• 16.67 Mi/hr

I was going to ride Galveston course with a group tomorrow but 36 degrees and the ocean wind on Seawall...call me a whimp. Forecast today for rain around noon but started ride with light rain but okay for 2 hours then skies opened up 30 min from truck with hail, high winds, making it tough to see. Had my rain jacket, helped some, put sandwich baggie over PT (are they waterproof? then it stopped working about this time but did download 2.5 hrs data.Met interval goals. My back and shoulders not luvin aero but stayed as much as possible.

Wu 30'
1X8@FTP (3)
1X10@FTP (3)
1X15@FTP (3)
4X10'(2')@ 85%
Remaining at 70%