morning swim: 500mix, 300drill, 5x100 hold 1:20 w/ 15sec RI, 250pull, 5x100 hold 1:18 w/ 15sec RI, 250pull, 300ez
Run
40m
5.25 miles
07m 37s /Mi
lunch run on the tready: 5min warm, 20min 7:15pace with incline going from 2% to 5%, 15min cool working incline back down and slowing to a 7:45pace
***
this run put me in the hurt locker
OWS at barton springs. 400m warm and then 1600m straight.
Run
1h 55m
15.00 miles
07m 40s /Mi
long run after swim. ran 1st 5miles with friend keith around 8:15pace and then picked it up from there. tried to push last 3miles but could only hold a 7min pace b/c legs were dead.
long ride thru bee caves a few times: 45min warmup, 2x40min HIM pace thru the hills w/ 15min RI, 35min cool
***
humid, windy, and rainy morning made it tough but it was good for the confidence
short nap after lunch and then we took in the weinerdog races in buda. now those are some real athletes!