Trainer @ home listening to the radio staying above 90 RPMs. I let the music dictate the pace. If it was a good song..up one gear, if it was a good song with a good beat, up two gears. I would stay in that gear until song completion then back to my "comfortable" gear and spin @ 100RPMs for one song.

Nice easy (read slow) run today to get my distances back up where they need to be. Went the true LSD route today and took it very easy. Ran with a couple of girls that are training for the Mardi Gras Half as well and they wanted me to pace them. These are the same two I paced last year for Rock-n-Roll Marathon. Both are nursing injuries and enjoy the 9-1 run/walk that I had them train to last year while keeping a sub 12 min/mile pace. That is what we did again today.

Should have taken my HR monitor with me as I would guarantee that I stayed within Zone 2. My ex-coach would be proud!!!

Treadmill @ home (90+ RPMs) while watching 2004 IM.

Ironman Florida in...T - 279 days...?? hours....

Treadmill at home. I sooo didn't want to run, but pushed through and actually felt pretty damn good throughout the run. Good tunes tonight on the radio.

Wanted to just get out and dust the rust off. Couldn't tell you how long it has been since I have been outside on the bike. Wanted to take it easy and maintain 90+ RPMs for an easy ride.

Holy Headwind, Batman!!!

Don't think I got up to 16 mph on the way out.....but used the wind to my advantage on the way back in.
24.4 mph by not even trying and kept up my 90+ RPMs.

How in the heck do they fight the wind for 112 miles at Kona???

WU: 1x200
DR: 4x50 Fist/4x50 Stroke
SET: 1x200/1x100
DR: 4x50 Fist/4x50 Stroke
CD: 1x200

First real swim in months (the one last week sucked becuase of being sick). felt strong at first but that quickly changed as my swimming endurance is non-existent. Too much time off. The drills were smooth, but the Set was very unconfortable with ugly strokes. Gathered myself and focused on the second set of drills. Average SPL of 13.

Ironman Florida in...T - 283 days...?? hours....