Monday 30 July 2007 - Sunday 5 August 2007

Monday 30 July 2007 - off

Tuesday 31 July 2007 - 2 hours (1 hour swim, 1 hour run)

Schedule was Tri Training, but I had a business dinner with Yutaka Sato (from Sony) who is the new president of our Japanese division.

Instead i did the thursday workout:

am: swim 2400 Y with 2 x 1000 sets. this was easy. I tried to push the sets, but did not push too hard. I did the first 500 pull/paddle, the second half pulling only, and the next 1000 just swimming.

pm: ran the 6.5 mile run in 53:03 - about the fastest i've ever run this little course down the trail and back to the end. My HR was like 177 max and 156 average. my knee was a bit sore, but as I had taken 800 mg of ibuprofen prior the run it never was too bad. I felt good doing that fast run!

I had a salad and a steak at Ruth's Chris for dinner. that was good.

Wednesday 1 August 2007 1.5 hours bike intervals

am: I only had 1.5 hours for the bike this morning but rode extra hard on the intervals. I was very tired, assume from the run last night. and ended up not going all that fast, but it was hard. I'm still at 180 lbs today.

Thursday 2 August 2007 - 1.5 hours swim/run

I did 30 jogging in the morning (all I had time for) and in the evening I did marci's PAC workout. It was a 30 min swim followed by a 30 min run. this was not that hard.

Friday 3 August 2007 - 1 HOUR RUN

1 hour run to end of trail. felt a bit stiff for awhile, but otherwise fine.

Saturday 4 August 2007 - 3 hour bike, 1 hour run

Bike: 3 hour ride through Elfin forest, again, this time a bit faster than last time (10 minutes). Average HR 139, Peak 172

I ran 10K a bit later in the day as I had to run an errand with the family after the bike ride. I got tired during the run; it started fast and ended slow. I ended up with a 8:50 pace and an Average HR 157, Peak HR 170

Sunday 5 August 2007 - 45 min swim, 1:45 min run

I did sets of 400 alternating between pulling, swimming and paddles. It was pretty easy.

I then ran a very slow (10 min/mile) 1:45 min run as I felt real tired and it was getting hot. my average HR was 149 and my peak was 165

Monday 6 August 2007

I was bored and rode a 17 mile ride through Santa Luz at 19 mph. It was fun and not tiring at all.