200 warm up
4 X 100 on 1:45
5 X 200 on 3:45
6 X 75 distance per stroke with :15 rest
5 X 100 on 1:50
200 cool.

Indoor trainer workout. Focus on building lactate and riding through.
20 min warm up
4 X 6 minute intervals starting with high RPE/RPM to create lactic acid for 2 minutes, backing off a little for 2 minutes and backing off a little more for 2 minutes. Focus is on teaching the legs to deal with lactic acid and continuing work effort.
4 minute recovery after each interval
10 minute cool

Long ride on Chelan highway. Mostly flat course....just put out a steady/solid worktout. Still dealing with a lot of neck pain in aero.

Hiked Sauer Mtn with my wife and son on Sunday afternoon. Pretty good hike. About six miles roundtrip with 2500 feet of vertical gain. My butt is sore! Following the 50 mile bike ride it was a full day for leg workouts!

Felt pretty slow and old to start. But, I gradually warmed up and was running pretty strongly by the end of the run

Not much energy. After the 11 mile run and a hard swim workout yesterday, the tank was pretty empty.

First time in the pool in 8 days since I was travelling on business. Felt both good and bad; good to be back and fresh from not swimming, but bad because my form broke down and I got fatigued too easily.

Solid run with some good speed sections. Just kind of a fartlek session

One hour on the crappy hotel exercise bike.