Ran around the neighborhood trying to stay around 150HR and was able to maintain that at a slow 12:30 pace. Spiked my HR as I sped up to talk to my cute neighbor as she drove up to her house.

(Yes, I know...men are pigs! and I are one!)

Trainer @ home: Zone 1 @ 90+ RPM with 4 sets of 60 sec 1-legged drills. HR spikes during drills.

Ironman Florida in...T - 305 days...?? hours....

Back from all the Holiday travel.  Had a great time in Dallas, now itching to move there even more.  Guess I will still have to wait the year or so before that happens.  How bout my VOLS!!!!  Great game (for us) as they put a good spanking on those Texas A&M Aggies.

At home till Thursday, then I head for Key West and will be gone till the 23rd.  Guess I better get in some time on the trainer.  No chance of taking my bike with me.  Those weeks will be swim and run focused, not to mention that I may have to ask Ron to add the Duval Crawl to the exercise list!  Have I told you guys how much my job sux????  Key West in January on Per Diem!!!

Trainer @ home

Treadmill @ home

Did a reverse brick with the run first to keep my HR down. 30 min on treadmill below 150 (27-30 cadence/20 secs) then 30 min on trainer below 140 (90+ RPMs)

Ironman Florida in...T - 310 days...?? hours....