ez straight swim this morning to loosen strained muscles in upper back.
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swim helped and hit hot tub afterwards. will swim again tonight if feel better.

ez ride on spin bike at lunch

quick run on treadmill after bike

evening run to get the training back on track!!!

ez morning run to get legs back in the swing of things. legs very stiff this morning.

evening ride on trainer: 20min warmup w/ pickups and 1 legs, 10x90sec fast in small ring w/ 30sec RI, 15min cool w/ spinouts and 1 legs

leg weights after yoga

ride on spin bike at lunch

morning swim: 500mix, 100kick, 500pull breathe 5th stroke, 100kick, 5x200 N/S (avg 2:50), 100pull ez

upper weights at lunch

morning ride to san marcos on tri bike. goal was to ride out the at Z2 pace and then finish last hour at high end of Z2 with some Z3 efforts. rode 1:39/33miles at 20mph pace and last 1:10/25miles at 21.5mph pace. took in 600cals of infinit (27oz) and 280cals fig bars. took another 40oz of water w/ salt tabs.
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back was a little tender near the end but otherwise felt pretty good (could feel the interval efforts from yesterday in my legs on the way back home)

long brick run off bike. goal was to run a 7:45pace but everytime i checked my watch i was going closer to low 7s. tried to slow but i can only slow the legs so much. took in a 150cal e-gel and 100cal carbboom gel along with 38oz of water and more salt.
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hot out on the run. could have used colder water and so sponges for the head and neck. legs felt really good and had plenty in the tank to keep running.

morning ride on road bike: 1hr ez, 5x10min Z3/Z4 steady w/ 5min RI, 15min cool
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rode the 8mile s mopac TT loop. the 10min intervals really wiped me out but thats a good thing.

afternoon swim: 600mix, 300drill M/S: 1500pull desc every 500 (7:18/7:14/7:14 = 21:46), 200ez, 5x100 SI 1:30 (avg 1:18), 100cool
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still working on descending those long intervals with the pull buoy. seems like i have just one speed.

morning tempo run: 2.5mile warm, 4.5mile tempo (1.5mile 6:40pace, 1.5mile 6:10pace, 1.5mile 5:53pace), 2.5mile cool
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cool morning makes for good running. no issues w/ run!

afternoon recovery swim: 300mix, 2k N/S (14:20/13:37 = 27:57)
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goal was to do the 1st 1k ez and then neg split the swim to get under 28min.