Period Ending July 24 2011

Another interesting week - color will be added later when I have time.

Sunday 24 July: nothing

• really felt dead and needed to recover from the weekend ride and "visit"

Saturday 23 July: 57 mile bike ride in 3:39, HR 106 average, 146 peak (EASY)

• Ride back from Newport Beach.  Jeff felt so bad we ended the ride early:
• http://connect.garmin.com/activity/101385292
• 80 degrees, average speed 16 mph, 2800 ft climbing total

Friday 22 July: 74 mile bike ride in 4:24, HR 129 average, 161 peak (moderate intensity, hard at times)

• Ride up to Newport Beach
• http://connect.garmin.com/activity/101385341
• 78 degrees, average speed 16.7 mph, 2400 feet climbing, 
• felt very tired during this ride with jeff through back traffic on PCH in laguna and elsewher
• flat ride

Thursday 21 July: 1 hour spin class at 5:45 am

• 1 hour spin
• easy HR 107 average, 131 max

Wednesday 20 July: 13 km run in 1:13:46

• Sluggish run at 9 am on the road.  Route was the very flat run to Pump station 65 in sorrento valley
• 5:44/km average pace, fastest km was 4:44, slowest was 6:14
• first run since IM Vineman on Sunday

Tuesday 19 July: 1 hour spin

• vert easy spin class

Monday 18 July: off

Sunday 17 July: Vineman 70.3 IM

Swim - SLOW 48 min, but very easy.  Did this with only the De Soto speedtube (not wetsuit top)
T1 - 4:16 - beer and a cigarette slow
Bike - 3:00:30 - did not ride the P3C in the Aero position very much..took it very easy
T2 - 5:38 - used the porta-potty for a while.  Needed that
Run - 1:58:07 -again, very easy.  sun came out and it got hot, but otherwise good weather.  Last mile in 7:30