felt good.. pace was good and somewhat relaxed through the across the shoulders.. legs felt really good. after run wanted to ride.. so jumped on expresso bike... 10 mile big climb.. it sucked but i had to go faster than 32 min.. was determined.. my hamstrings are aching.. but its ok i talked to a friend about smithfield sprint yesterday.. its amazing how todays workout resembles that race.. wasn't done on purpose.. whether to do it or not my hips are really tight for some reason.. i'm really not liking these mizuno shoes.. i may have to get something else... soon before i get injured. i should be able to make all the goals i set for my team this month.. i think. i can't remember them.. oops!

HOW TO DO A QUICK SWIM.. WAS WORKING AT THE GYM.. POOL WAS EMPTY.. FEELING STRONG... FEELING LIGHT.. WEIGHT IS TOMORROW.. WE'LL SEE WHAT THE SCALE SAYS. 28.32 miles on shoes

first back to back workout in a while.. felt pretty good. afterwards.. swim was ok today.. did 3/4 power sprints.. minus flip turn.. so splits would have been faster, probably :45 - :49.. did something new.. the expresso bike.. cool piece of equipment.. the course time said 30 to 35 mins with average of 150 watts.. i wanted to beat the time... so i beat it by 2 mins.. maybe i can sneak a swim while working tonight at gym.. and some weight training. hips are really tight.. have to stretch a lot more..