7:58 a.m.
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76-79 -- 71% -- SSW 10 mph
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Legs were a little fatigued to start and it is oh so muggy out there. HR started good, but got up more than I wanted after a mile or so, so added in some run/walk to bring it down. Even with the walking my pace is finally getting a little faster, yea me!
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12 p.m.
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WU: 400, stretch, another 400 easy
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TT: 500 (8:24 = 1:41/100 yds)
4 x 50 kick
TT: 200 (3:16 = 1:38/100 yds)
4 x 50 pull w/ paddles
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CD: 100
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Great swim today, felt strong and smooth!
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8:20 a.m.
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Warm and humid, sunny
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MAX SPEED: 37.4!!
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Totally awesome ride!! Rode with Tammy Tucker who is killing it on the bike lately, so she pushed me to work a good bit harder, enough that I FINALLY broke over the 16 mph barrier, and on a long ride at that!! We were out on totally rural roads, periods of open sunshine, and lots of under the trees. Lots of wildlife too, luckily none threatening, even the dogs were friendly today! We saw a big deer, and a dead one, squirrels, horses, a pen of goats (I spoke to them in their language, who knew I was the Goat Whisperer? They spoke back!), a couple of bunnies, and a VERY fast lizard who thankfully ran across the road fast enough that Tammy didn't gush him! And thankfully NO snakes!

I put a shorter stem on my bike yesterday, but I still have a bit of tweaking to do, AND I need to build a Garmin mount.... if I mount the quick release to the stem I have no access to the buttons on the side, so it looks like I need some PVC, some zip ties and some electric tape and hopefully it will come out somewhat professional looking!

5:32 a.m.
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WU: 400 and stretch
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MAIN SET:
400 pull (alt. each 100, breathe 3, brerathe 5)
400 w/ paddles and fins, fast!
400 (150 build, 50 kick x 2)
4 x 150 on 4:00 (50 kick/50 zipper/50 swim)
2 x 150 pull on 3:15 (100 fast/50 easy)
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CD: 200
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8:28 a.m.
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Hot, humid, need I say more?
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Run/walk suckage, just couldn't get it moving today, but I did complete my planned route/distance.
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My first ever spin class... and I felt sooooo lame!! The standing up part about killed me! Did as much as I could and then just kept spinning. It was a workout, for sure.

AVG HR: 150
MAX HR: 167

7:33 a.m.
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68 -- 75% -- SW 5 mph
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AHR: 155
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$h!t.... back to run/walk. HR wanted to stay up over 160, esp. after the hills. Felt weird on the last mile, maybe a bit dehydrated? Got it done...
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