Kind of got behind on the blog, in short here it goes.
Friday I had a lunch swim of 2000yds in 34:10, my swimmer buddy was there again. Ran after I got home from work 5.1 miles 42:48 HR 147, really felt bad. Legs hurt quite a bit (quads)
Saturday Swim 2000yds in about 38:00, felt tire so I cut it short. Run 5.1 miles in about 43:00 HR 149, I did 30 second pickups to work on foot speed and efficiency. Legs felt a little better.
Sunday Bike 74.8 miles in 3:56:00 HR 136. I rode out to Island Lake rec area and did my best to keep the pace down. My goal was a long slow distance ride to work on base endurance and keep the HR between 130 and 140 (basically under 140). Started into a 10-15mph headwind that seemed pretty steady at times. After a few hrs I Ran 5.1 miles in 40:48 HR 155, working on arm position, high cadence and reduced vertical movement. I kept getting faster as the run went on as I got more comfortable with the newer arm positioning.
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