30 minutes, ladder.
10:00 RPE 3
10:00 RPE 7
10:00 RPE 3

Not a good day, mentally, today.  Seemed like everything was pizzing me off.  Work was one tick off after another and seemed to last forever.  Started with two emails this morning and just didn't stop.  And really finished when I got home, met the guy to give me a quote on a new deck, he left and I went out to put the second rack on my roof top rail and the damn thing didn't fit.  The bracket that holds it to the rail is too narrow.  SO I get to take it back and have them help me figure out what WILL work.  FUDGE.   I don't need this aggravation.

So I went to the pub and had two 24oz Black Lager's and the Chicken Enchilada's.  I'm going to regret it tomorrow but right now, it was worth it.  I'm a little less stressed.  Helped that the guy next to me had put some great songs into the juke box.  I knew it was going to be good when it started off with Seek and Destroy!  

Now I'm watching the Sox play Baltimore and waiting for Beth to get home.  Second out of three late nights for her.  

45 minutes, 30min at RPE 3, 15min at RPE 7.

Form
wu: 250 continuous.
main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8
cd: 150 easy

I'll do the bike tonight from home. Looks like it is going to be beautiful tonight.

What a weird night's sleep last night. Very strange indeed. First, at around 12:30, somebody was riding around the neighborhood on the loudest motor bike I think I have ever heard in my life. Good lord. And it wasn't a low deep rumbling bike. It was a loud one that sounded like the muffler was coming off.

And back to sleep I went. Then I had a WEIRD dream, sometime about an hour or so later, that had me do one heck of a nap jerk. Shot straight up in bed. Yeah, that was fun, NOT!.

And back to sleep I went, only to wake up again, about 3 more times. Each time I woke up, it felt as if I had slept forever, but it was only 30-45 minutes. Very strange indeed.

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Woof!  Mercy that wind was something else.  At one point, while I was riding straight into it, in the small ring, at a low gear, I slowed down to about 8 mph.  It was rough. And of course, the nice thing is when I had it as a tail wind (for all of a mile) I popped up to 30!!!!  Well, that's wind for you.   And I hit EVERY single stop light.  Some days you got it, some days, not so much.  ;)

Recovery day before I start my first taper week.  The amount of volume is only slightly less.  But the intensity still looks elevated.

Less than 2 weeks till the race and now the nerves are starting to come out.  Thinking about the race.  And more than anything, worrying about the bike.  Huh.  I'm sure I'll hit about 6:30-7:00 on the swim, and will probably come pretty close to 8:15/mile on the run.  The bike is what I'm now worried about.  I want to get as close to 20mph as I can, but I have a feeling the wind will be a factor.  This place has all kinds of wind and last year was no exception.  10-15 mph on the return.  Really kicked my butt.  That being said, I've just got to take what I've done and know that I will do my best.

They said it might hit 70 here on Wednesday.  That would be S W E E T!

Race-specific
wu: 2 x 150, swim, back
main: 3 x 400, 1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5
cd: 2 x 125 easy

2.5 hour bike. Keep RPE 3-4. Only did 1.25 hours. Just couldn't stay on the drainer one more minute. Drove me crazy.

20 minute recovery run after the bike at RPE 2.

30 minutes in full aero position. RPE 3.

So tired today.  The workout last night really took it out of me.  Long workout tomorrow and then a nice swim on Sunday with Stef.  Sounds as if she is starting to make a break through.  I think Beth will help her out. 

Not much to talk about today.  Will make up for it next week. 

Track 6 x 800 with 400 recovery. Include long warm up and cool down. Keep efforts RPE 7-8 and stop the repeats if you can't hold that effort.

Holy carp  that was hard!  I could keep up the effort but couldn't keep up the pace.  By the last one I was lucky to be hitting 8:15 pace.  Didn't help I had to do it on the indoor track at the gym because of the rain.  Meh.

Well I got a call tonight and the bike rack is in at the shop.  So I'm going to go tomorrow to pick it up.  This will be rack #2 so that Beth can go with me on trips. 

Thank goodness tomorrow is Friday.