Mastic Pool - Roka sims (no kid programs, pool was empty!!)
6 X 500 w/ 50kb & :40 RI

Focus on pointing toes and stretching arms out and burying head to improve streamline on kick-flip turns. Focus on reducing drag in the water. Felt like a decent swimmer today. Go figure. Got faster each set - woot woot!

Tempo Run, w/ my DS as my Sherpa handing me my Infinit Jet Fuel. What a good boy. He also took some pics :)
AVG HR 140 (bordeline right under LT)

Okay, 70.3 Recovery week is done.  In the books.  No looking back.  

Father's Day drank coca-cola and eating rainbow cookie cake (and lots of it) and stealing daughters blow-pops and gummy worm candy is done. In the books.  No looking back.  

Ironman MONT-freaking-TREMBLANT training has commenced!!  Eating right (again) has commenced!!  ONWARD!  I'm determined to get into the 160's .... skeleton frame, here i come!  

North Shore Hills - wet roads so I hammered the climbs and braked the descents
218W AVG Power
2602 Elev Gain

Set my alarm for 6AM.  Bike is washed, took the Disc off, and put the Hed Stallion 60 on the back with 12-28 climbing cassette. All ready for Tremblant hill climbing.  Unfortunately I'm just too emotional to ride outside.  I'll stick to the trainer today.  Just not safe for me to ride outside as I don't feel quite myself.  Maybe tomorrow morning I'll give outside another go.     

On a positive note, my legs aren't sore this morning.  They absorbed the 9-mile Z2 run nicely.  I'm following Don Fink's Iron Fit plan, and it's 91% Aerobic Zone 1/ Zone 2 and 9%  Zone 3/ Zone 4.  It also has a 5-week Build, 3 week Taper ...and the Recovery weeks don't decrease volume, they just eliminate any intensity for that week.  I like all of this.  Especially since I've done a fair amount of Bike Strength and Running Speedwork -- for me, at least!  In the next 11 weeks to Tremblant (with only 8 which are Building fitness) I think my primary goal should be increasing long course durability for SBR.  I'm not going to gain Speed; I need to try and translate the 70.3 "speed" and fitness I have to the 140.6 distance.   

Z2 Aerobic Run. Good therapeutic run before taking Roscoe to the vet.

We had to put our beloved black lab, Roscoe, to pasture.  He had bone cancer.  My wife adopted him from "Last Chance Rescue" and we had 6.5 magical years with him.  I always felt safe leaving the family when I went on business trips, cause I knew Roscoe was there.  Sneakers, the brown Labradoodle, is a good boy -- but Roscoe was the family protector.  Now we have a Guardian Doggy Angel.   

Roka Sims
2 X 30'
2 X 100 KB between sets

Swim muscles were super tapered and rested. Could've swam another hour!