Tuesday

Amy C's brick modified in my own way.

Run 3.1 miles easy for warm up 26 min HR 135
Bike 21.8 miles hard, 200 watts NP 214 watts
Run 6.2 as 3.1 easy 25:30 and 3.1 hard 22:10

I really felt strong on the bike and probably rode too strong but I was really having a lot of fun pulling 4 or 5 people. They would give me a break every once in a while but I really wanted to ride hard. I had the HR in the high 160's low 170's a lot (that's high for me).

The 6.2 mile run I stared off with a little upset stomach but that went away after a mile. Ran easy with OA and Al C for the first loop, Al had to make a pit stop and ran ahead, the second loop I let go and ran well.

After a few days of higher intensity the rest of my week will be easier:

Wed easy long run
Thu 1 to 1.5 hour bike and 30 to 45 min run
Fri 3000 meter swim
Sat swim open water, bike long maybe run 30 min
Sun Bike 2 hours run 45 min