Ferrick Rd. and back. It was pretty warm, but not totally uncomfortable. I guess the humidity wasn't too bad. I was going for a negative split, but ended up basically even splitting.
21:58
22:00
Had a pretty bad side stitch which is standard for evening runs for me. This one stuck around for a while which was tough.

Swim: Pacing
WU: 400 swim
6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

I haven't done a 1k TT in quite a while. Based on my last test, T-pace is 1:42 which made today's pace 1:45 on the 100s. They all came in 1:41-1:44, but PE was high for this pace which was a little discouraging.

Quick ride....supposed to be longer but I was late getting out of the office so this was all I could squeeze in.
10' WU
10x1' big gear/1' recovery
15' ez spinning

Z1/Z2. Nothing special. Kinda wish I had something longer planned - the weather was perfect. After training in the heat for the last 3-4 weeks, it's amazing how low my HR is when it's cool out.

The saga continues with the creaking in the bottom bracket of my bike.  The latest is that Cervelo recommends totally swapping out the bottom bracket and cranks to determine if the noise is definitely coming from the BB or if it's the frame.  My suspision is that it's the BB, but we'll have to wait and see.  I'm riding tonight then dropping it tomorrow after work, hoping they can figure it out.  I really hope it's just the BB so they can just fix it and send me on my way.  If it's not fixed, I apologize in advance to everyone I'm riding with on Sunday morning - the clicking and creaking is unbelievably annoying.

All drills and focused swimming today:
WU: 300
6x50
4x100 (50 one-arm drill/50 swim)
2x150 (50 fist, 50 fist/swim, 50 swim)
3x100 focused on catch and high elbow
CD: 200 ez

Quick and easy Z1/Z2 spin. Glad I didn't have a longer ride planned - it was really windy.

Lum's Pond Sprint - RR is below.

Marianne had been watching the weather forecast while I was in Atlanta and on Thursday she took the liberty of calling Piranha  Sports to see if it was possible to register for the Lum's Pond Sprint on Sunday even though online registration was closed.  They said they had a few spots that could be had by showing up Sat. afternoon.  I had not planned on doing this race simply because it's August and last year it was 110 deg.  I just felt like racing and the weather was going to be awesome so why not do it, right?  I also wanted to get a little more open water swimming in before Diamondman since the swim was cancelled at my last race.  It turned out to be an incredible day and I had an awesome time.  This was the most fun I've ever had racing.

Ran the same route as Wednesday but did two loops through the very hilly section. The training plan called for a 2 hr. run which I had planned on but the hills finally got to me. I got to the point were I was low Z4 on hills and barely recovering on the downhill sections. I should get credit for 2.5 hrs of running for the hills. My legs were absolutely trashed when I finished so I sat in the hot tub for 10 minutes. This was by far the hardest run of the year for me.