Easy hour on the trainer

Transition run on treadmill at home.
Had to cut it short for a sick baby.

Easy treadmill jog at the gym, just making up time I missed this morning.

15 pull-ups, chest press.

loop around McDowells with Patrick.

3 miles @ 9:30
1 miles @ 8:00
1 miles @ 9:30
1 miles @ 8:00
2 miles @ 9:30

Trainer ride
Watched Tucker & Dale vs. Evil
Surprisingly good!

20:00 time trial

200 warm up
4x100(75 swim, 25 kick)
4x100 free 1:37-1:41
4x100 breast 2:36-2:42
4x100 free 1:42-1:48
4x50 easy

Sup, bros?

HR is estimated from the jackedup graph. My HR strap didn't get wet enough early in the run to work properly. It's the only bad thing about running in winter.

Weights at community center gym. I hate the pullup bar at this place, but otherwise it's great.
45° chest-press
bent-over row
one-leg box squat
triceps
chin-ups (5, 4, 3, 2, 5)

The US Gov't runs the worst websites in the world. Exhibit 1: it's only available during certain hours of the week AND don't use that Back button or  it'll mess up.