Run

• 38m 25s
• 4.01 miles
• 09m 34s /Mi

Hotter than hot. already. I am soaked and it's only the 1st of May.

Swim

• 27m 36s
• 1400.00 yards
• 01m 58s /100 yards

200 WU
16 x50 MS
200 CD

Strength

• 20m

Did this workout for strength
http://www.youtube.com/watch?v=k29xVO4bwwM

Form needs improvement on sumo lifts. Everything else was okay, I think. Too hot upstairs to do this in my bedroom in front of mirrors. Dear heavens, it is already summer.

Run

• 1h 20m
• 6.34 miles
• 12m 37s /Mi

Ran the first five, then walked the 1.34 home.

Run was okay, but I am frustrated/embarrassed about my times Have to remember that that I took a significant amount of time off (1 year or more) Must make every workout count-especially speed work.

Bike

• 2h 05m
• 36.17 miles
• 17.36 Mi/hr

Ride to Whigham and back. Stayed in drops most of the time, focused on equal power out on both legs, steady upper body while riding, and getting as aero as possible.

Swim

• 30m
• 1400.00 yards
• 02m 08s /100 yards

Swim after work. Some shoulder pain on the left. Stretched several times. Adjusted my catch a bit and pain was decreased. Breathing was okay, but not great. Was focusing more on work in my head than breath patterns. Normally breathe every 4. Today was every 6 or something silly like that.

Run

• 39m 24s
• 3.50 miles
• 11m 15s /Mi

First mile WU: 11:54
Stretch for 1.35
2 miles at 10k pace

Run

• 45m 54s
• 5.00 miles
• 09m 10s /Mi

Legs felt heavy from sitting all day. First 1.3 miles were out of sync. breathing was not smooth. My body is used to running early in the a.m.