Today - Wednesday July 30th 2008 - 2:30 total workout time
6 am - cove 2 mile swim - 34 min out, 1:09 in. a bit slower back, but felt like I was swimming harder
noon 80 degrees, 61% humidity
new "carmel country" loop - 1:13 felt quick to me, but was really just 9 min/mile on a moderately hilly course.
HR 153/165
Weight before - 176.8
Weight after - 172
difference - 4.8 lbs
water loss/hour -63 oz!
Tuesday - July 29th 2008 - 3 hours total workout time
5:45 am - spin class for 1 hour - moderate effort
6:45 am - 45 min run - mostly easy
Lunchtime - 25 mile "RSF" loop - 1:17, 19.2 mph HR 144/163