Outdoor, scy
Saw a friend and we raced each other on the 100s. That was fun, and it hurt a lot.
200 easy
400 drills (catch-up, kick)

4x100 20s RI (1:21, 1:22, 1:25, 1:29)
4x100 breast 20s RI (2:16, 2:12, 2:14, 2:34)
4x100 20s RI (1:25, 1:28, 1:29, 1:27)

200 easy

Trainer ride
Eastbound & Down Season 2

30:00 easy
30:00 moderate-hard
30:00 easy

Trail run, 752 feet of climbing. Hard on the ups, easy on the downs.
I cracked on a big climb in mile 4:

trainer ride
20:00 easy
10:00 hard
10:00 easy
10:00 hard
10:00 easy

watched Spaced, some British comedy. It was okay.

Transition run
2 miles @ 8:30 pace
1 mile @ 9:30 pace

This is my chem teacher from high school. He was a cool guy, really into the science. Senior year he got lung cancer and had to quit. Then he and I started cooking meth to make money to pay for his chemotherapy. He's doing great now.

Happy Birthday, Mr. White!

Outdoor, scy
300 easy-moderate
400 drills (fist, one-arm, kick)
3x500 hard, 1:00 RI
300 easy

I wonder if the lifeguards know that they are just glorified hooters girls.

Trainer ride before the sun came up.
124W, avg

Got off the trainer, kissed the family, and finished the 70 mile ride outside.

Tranny run
10:00 @ 7:25 pace
10:00 @ 8:34
Ouch

9:37
8:07
9:00
7:50
9:26
7:35
9:16
7:40
9:27
7:55
9:10