Form Swim
Speed
60
3100
WU: 300 (add in some drills) & 4x50 on 20" rest.
MS:
1x800 on 1:00 rest
2x400 on 30" rest
4x200 on 20" rest
CD: 200

Bike Strength
Strength
45
45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Kind of a pseudo swick. Did the swim and then drove home and rode the bike from home so there was a bit of a break, by about 30 minutes from the end of the swim.

Came home and then went straight to work on the yard with Beth. That was about 3 hours of work.

All in all, I'm tired. I'm going to take a nap and then we are going to a wine tasting. Yum!

Recovery day today. 

Thank goodness.  I need it.

So about yesterday.  Probably the worst case of the "post workout stupids" I think I have ever had.  Came out of the gym, with the shakes.  I KNOW my blood sugar had to be through the floor.  Got in the car and though, "I think I'll order pizza".  Called up the pizza joint and had them deliver.  They asked for my number, to look me up, and I actually couldn't remember my number.  It took me a while.  So then, when it was time to pay, I had my credit card out and went to start reading the numbers and I couldn't.  I literally didn't know what the words were for the numbers on the card.  The brain finally kicked in and I did it.  She must have thought there was something mentally wrong with me.  Well, other than the obvious.  ;)

Well, I finally ate, and it got a bit better, but really didn't level out till this morning.  So lessons learned, BRING FOOD!  I need to have a GU, or Accelerade with me on those long swims.   Preferably the Accelerade.  Something to keep up the energy so I don't bonk like that.  I think I'm lucky I drove home.  Or at least remembered where home was. 

Added later 

I just realized that Monday is the 1 year anniversary of my brother passing away.  Technically he was my half-brother, from my dad's first marriage, but I grew up only thinking of him as my brother and that is how I will always think of him.  He was 45.  Died of a heart attack.  It really wasn't a surprise, because he was over weight and he smoked.  

I miss him.  I miss emailing him.  That became our primary mode of communication.  And one didn't go buy without us ending it with an I love you.  And for that I am most happy.  When I was younger we didn't get along very well.  10 years apart so we didn't have much in common.  But as we got older, we got closer.  I won't say that we were the closest of brothers, but we were very close.  I'll never forget the day he called and came out of the closet.  Happened to be the day after the OKC bombing.  Coincidentally, that is when the letter arrived to my folks (they live in OKC, or at least they both did at the time).  That too wasn't a surprise.  Anyway, we talked and joked for at least an hour.  I know he was relieved when I told him I could care less as long as he found someone he loved. 

Anyway, I'm rambling now.  Don't know why I put all that up here.  I'm certain I will start to feel more down over the weekend as Monday approaches. 

Where ever you are Kevin, Love ya bro.  :)

Endurance
60
2800
WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick 0:10 rest
4 * 100 0:25 rest
8 * 25 kick 0:10 rest
5 * 50 0:10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
CD: 200

Easy Run. Just realized most of it was in zone 2. Should have been more zone 1.

So I realized this morning that, of the three workouts I can do, I like the following in order to do in the morning. Biking, running then swimming. I just don't swim well in the morning. I always feel like I am flopping around. I like running, but I like biking the most.

Calves are really sore this morning. Tight from the ride last night. Tried to stretch them out after the run, but it didn't work. Still tight.

I'll do the swim tonight after work. I'll go straight from work.

-------------7:30PM-------------------

 Note to self - Next time I have a swim workout on the same day as any other workout, DO THE SWIM FIRST! 

I have NEVER had food and calf cramps as bad as that.  Seriously.  Never.  I had them starting half way through and I know it had to do with the run this morning.

Secondly, I'm beat.  I mean really, really beat.   I've never done a more draining swim workout.  I've done harder, but I've recovered fairly quickly after it.  I've been done for over half an hour and I still
have the shakes.  I will also have Accelerade in my bottle next time. 

Long story short, I got more out of this workout than just the physical part.  I learned A LOT!!  Now, when is that pizza getting here.  I'M HUNGRY!!!! 

Big Gear
Power
40
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

I'm such a goof.  I did an extra sprint today AND i had the Garmin set to run instead of bike.  Doh.  I would have loved to see the lap data, but it doesn't translate well.  Oops.  Oh well. 

First time I've ever done one of these kinds of workouts.  It was hard.  I mean, really hard.  My legs were absolutely screaming at me a few times.  I liked it.   

Pacing
LT
40
2200
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15"
CD: 300 easy

Lap 1: 09m 02s, 1.02 miles, 08m 53s /mile, Max HR 184, Avg HR 167
Lap 2: 02m 00s, 0.15 miles, 13m 13s /mile, Max HR 184, Avg HR 159
Lap 3: 02m 13s, 0.18 miles, 12m 20s /mile, Max HR 182, Avg HR 157
Lap 4: 02m 06s, 0.18 miles, 11m 47s /mile, Max HR 183, Avg HR 161
Lap 5: 02m 01s, 0.18 miles, 11m 22s /mile, Max HR 183, Avg HR 164
Lap 6: 02m 06s, 0.18 miles, 11m 38s /mile, Max HR 184, Avg HR 164
Lap 7: 02m 18s, 0.19 miles, 12m 14s /mile, Max HR 185, Avg HR 161

So I was going to wake up and do the run in the morning, but I couldn't wake up and knew that it was so short I could do it at lunch. So I did.

The run felt good. Just a nice solid run and I got to do it on grass. Didn't have a down hill, but I did have the wind at my back, so that felt pretty good and probably was the next best thing.  Ok, this is an addition after I did the first write up.  The download also brings in lap data!  How cool is that!?!?!  Awesome.

The swim was tough but easier than I thought. Here are each of the 100's with the 15 second rest on each one.

2:07.22

2:07.05

2:08.10

2:10.55

2:06.00

2:04.61

2:08.89

2:07.10

2:11.25

2:11.23

2:11.27

2:10.75

Not the fastest, but consistent. And this was a pacing workout, so that is worth something. :)

Easy swim
Recovery
30
1500
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.