Swim

• 40m
• 1600.00 yards
• 02m 30s /100 yards

Laps in the pool this morning about a billion 100's intermittantly throwing in kicks.

Sport

• Rowing
• 12m

I wanted to warmup the legs before stretching. Felt kind of stiff after yesterdays workouts.

Getting on the foam roller was painfully good.

Run

• 1h 39m
• 10.50 miles
• 09m 25s /Mi

Ran with Nancy at the FF sunday long run. Could definitely feel her pushing my pace. Not to say I was running that fast, but I also know when I'm holding someone back, plus she was much more talkative than I. Its good to have someone put you in check sometimes especially if there is a large age difference. Lets me know the possiblities are endless even when I get older.

GO NANCY! Did I mention she qualified for the 800 Olympic time trials back in the day and is still willing to run with me.

Did a second run while I was on the treadmill with Veda.

Bike

• 1h 40m
• 29.00 miles
• 17.40 Mi/hr

Rode on the trail easy out hard back.

Run

• 36m
• 4.90 miles
• 07m 21s /Mi

Hard run after the bike, the last mile was easy.

Bike

• 15m
• -----
• -----

Lazy, I'm lazy.

Run

• 30m
• 3.66 miles
• 08m 11s /Mi

wp 4x400 on 6:28pace, 8:38pace