Monday: A day off. After three consecutive days of hard workouts (long swim, long run, pre-tri), I needed some time to relax and recover.
Tuesday: Solid brick workout. 40 minute spin (avg HR=158 BPM ... fairly high intensity) + 3-mile treadmill run in 23:05 (fast 7:42/mi pace with avg HR=160 BPM).
Wednesday: Spin class + a little extra. A total of 75 minutes on the bike. Still feeling some effects from yesterdays legwork - tried to ride hard, but could only keep an average heart rate at 149 BPM.
Thursday: Neighborhood 10K. 6.36 miles in 56:01 ... 8:48/mi pace. Average heart rate = 156 BPM. No stops (walk breaks) at all. My running is definitely improving - compare this to other recent runs. Route Map: http://maps.google.com/maps?q=http://pages.andrien.com/Neighborhood10K.kml
Friday: Taking another day off. On Saturday, I plan to ride 100 miles in the Cow Creek Country Classic in Waxahachie, TX!
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