6x200 @ 85% w/45s rest (1:30 pace)
Didn't do the full workout. One of the tri members came in and we got to talking about doing a full next year and i ran out of time. No big deal, those 200's kicked my butt anyway.
Not quite sure on the distance, but man was it windy! I rode a Fuji Team full carbon road bike. It was pretty sweet. I think i'm going to get it.
Either i was out of energy (no food) or i'm not used to this temperature. It was only 75 out but it was really muggy. It felt harder than it should have been.
6x100 @ 65% w/5s rest
9x75 @ 90% w/45s rest
6x25 @ 95% w/20s rest
My right arm hurts a little after this swim. It's all fast stuff!
Slow......recovery run. Man i was so sore from saturday. You may ask why because my race was on sunday. Well i was trying out some new bikes and i just took off for 5 minutes going 25-30mph and i think my legs just stretched because my legs hurt so bad the rest of that day. And all day yesterday they ached!! I won't do that again.
Pushed pretty good on the way out. Kind of fell into a doze on the way back into the wind. Until someone passed me and i realized i wasn't pushing hard enough. Pretty hilly and a little windy.
Pretty decent run, i did start to cramp the last 1/2 mile. I didn't push it to hard because i knew i wasn't going to break an hour. I screwed around in the transitions to long.
Had a pretty crappy swim. My form went to crap. This was also a pool swim so there was little run out of the pool and extra yardage from swimming the side length of the pool.