morning trainer (STR): 20min warm, 12/8/4min oversize gear w/ 4min RI, cool with spinouts
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probably not the best workout the day before a crit race but i need this workout more for the tri race coming up.

treadmill run at lunch (TEMPO): 10min warm, 20min 6:30pace, rest cool
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pace felt good

recovery run at lunch. legs sore from track workoout.

morning swim: 500mix, 2x200 sidekicks w/ fins, 100ez, 3x400 DESC w/ pull buoy (5:48/5:37/5:34) w/ 30sec RI, 300fins ez

evening recov ride on trainer: 20min warmup, 16x 1min high cadence ez spin w/ 30sec RI, cool w/ spinouts

morning swim (SPD): 300free, 400drill, 6x50 (25ez/25fast), 12x100 SI 1:25, 300ez
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set of 100s was tough but need more of that to get faster. avg 100 was 1:20

evening track workout at bowie: 10min ez, 6x 1mile repeats w/ 1min RI (goal was 6min - 6:05 repeats), ez jog home
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splits (6:02/5:58/6:02/6:02/6:00/5:58). tough but not as bad as i expected. super humid out tonight.

core workout at lunch

evening trainer ride: 20min warm, 6x5min (4min big ring/high cadence w/ 1min ez), 10min cool

upper body and leg weights at lunch

6X around 8mile s.mopac loop (2X 1 ez loop/2 loops @ race pace)
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129 HR avg for race pace efforts (goal was 130). hammys were tight from yard work yesterday and the wind really started howling midway thru. both race pace efforts where the same time (43min). took in 600cal of infinit and 15cal gel.

t-run off bike. 146 HR avg (goal was under 150)
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took in 100cal gel and 125cal infinit (could have used another gel and some water). it got a little toasty on the run today.

OWS at barton springs. 2x400 warmup, 2100 straight (1:30pace), 100cool
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the wetsuit felt so constricting at first. took some time to get comfortable. will try to do this again next weekend prior to lonestar.

evening ride around s.mopac. 15min warm, 3x 15min pushing biggest gear i have w/ 5min RI, 20min cool