Swim

• 1h 15m
• 3000.00 yards
• -----

1000 swim
5x300 }odds pull, evens race pace
10 x50 }odds dps, evens haed try to maintain stroke

so, b/c i always have to have something wrong going on, my right shoulder throbbed/ached all day yesterday. I figured i did something weird with my stroke in an effort to keep my right arm where it's supposed to be. Mark said it may just be b/c I've been really paying attention to finishing my stroke, the effected muscle is just complaining. It's still sore today, but didn't really hurt (although I was aware of it the whole time) during the workout. Hopefully, it won't start aching as the day goes on.

Swim

• 50m
• 2200.00 yards
• -----

Felt like I never left the pool!
500 swim
3 x } 100 drill
300 descend each 300
5 x100 pull

Swim

• 45m
• 1950.00 yards
• -----

Wow, how weird was it swimming in the evening?! Didn't particularly care for it, especially since i then didn't get home until a little after 8 and still had to cook dinner, by the time all that was done it was almost bed time! Yikes. I guess I can suck it up for the 2 week all swimming no running or biking plan.
500 swim
5x100 }odd dps, evens 80% try to maintain stroke count
400 pull bc 3,5,3,7 by 100s
5 x100 }odds ez, evens fast
50 breast
I forget the rest.

Swim

• 45m
• 1750.00 yards
• -----

500 swim
600 pull bc 3,5,3,7,3,9 by 50s
4x100 kick - used a pull bouy after first 100 b/c the kick was aggravating my hamstring.
75} 50 scull, 25 swim
75} 50 slide, 25 dps
100 swim
I did not do the kick drill in my new effort to heal my hamstring.

Run

• 29m 21s
• 3.00 miles
• 09m 47s /Mi

It's official, my run fitness is gone baby gone :( I struggled on this little run more than my stupid hurt hamstring would warrant. I should not have run, but this am was perfect running weather - low 50*s, light wind, cloudless sky, beautiful sunrise.
Also, i'm not going to be able to get on the bike tonight, so I needed to do something! Maybe i'll hold off trying to run again until saturday....

Bike

• 1h 42m 16s
• 26.71 miles
• 15.67 Mi/hr

Oy! I had too many beers and too much junk food last night! Really had to talk myself into biking at all. Took Gunnar for his walk and alternated telling myself that today would be a good day to work in the yard and not bike with telling myself I needed to get out there and get biking or I'd feel badly all day. Ended up going to Einsteins and getting a bagel and coffee and as I was heading home decided just to load the bike and get going. Figured I could make the ride anything I needed to. I was dreading the fact that the wind was going to be strong - just heard a report that wind is gusting up to 30 mph!
By the time I got to the lake i was feeling better, but still this ride was pretty slow. Wind was strong, but thankfully there wasn't much of a crosswind, so I didn't almost get blown off the road like last Sunday.
I'm a little surprised by the avg speed, b/c even though i knew i wasn't really pushing it, I thought i was going harder than that. I guess when you're hung over you think you're working harder then you actually are :0