Strength

• 20m

push ups and abs

Swim

• 55m
• 2000.00 yards
• -----

250 WU
4x50 drills
5x100 @70% w/5s rest (1:40)
6x100 @90% w/45s rest (1:29)
3x50 @95% w/20s rest (0:38)
300 CD

Good swim today. It felt good to get back to some hard swim workouts. Well at least faster paced workouts.

Run

• 26m 34s
• 3.55 miles
• 07m 29s /Mi

Run at lunch...Yeah it was short, but the rain was about to hit and i didn't want to get drenched before i went back to work. Tempo on the way out (7:21/mile) and a good constant pace (7:35 on the way back

Bike

• 58m 19s
• 15.90 miles
• 16.35 Mi/hr

Hills hills hills....Oh and freakin windy!! I rode with a guy that had been slacking off recently so he was struggling. Thats why the pace is a little slower.

Run

• 42m 49s
• 5.10 miles
• 08m 24s /Mi

Well i started out feeling good and then it went down hill. I was trying to keep my HR low and it was way higher than normal. On the way back i was slowing to 8:45 pace and it was still 180+....so i don't know what the deal was. Oh well i'll just say i was tired from the mountain bike ride yesterday.

Bike

• 2h 35m
• 18.00 miles
• -----

Mountain bike ride at Lake McMurtry in Stillwater. We rode a couple trails and then cooked some food by the lake. It was a beautiful day! Dww2 (danny) was there and he took a good spill.

Swim

• 45m
• 1200.00 yards
• -----

Easy swim. I wanted to go longer, but everyone in my try group wanted to hear about IMCali.