Week of 4/6

Ate way too much and slacked way too much over the holiday. Its a hot week, and only 1 week before the official Rev 3 half Iron training starts.

Monday - Off.

Tuesday - Lift chest and core. Run, 6 miles. Bike, 30 miles.
Bonked half way through the ride. This heat is a killer!

Wednesday - Off. Was still feeling rough from the bonk on Tuesday. Lenny even looked at me at 4 am on Wed when I got up to swim and said; "Dad, you look RUFF!"

Thursday - Run, 5 miles @ 7:43 pace. Had strong winds and heat around 89. Actually felt good for once and was able to sustain under 8 min miles finally. Bout freakin time!!! Lifted back and shoulders/core.

Friday - Swim, 2000 m total. (200 m warm up, Timed 500 m (11:02), 500m w/o push offs, 4 X 150 m w/fins, 200 m cool down). Lift back/shoulders/core.

Saturday - Bike 30, run 9. Lift legs/core. Gonna die...

Sunday - Off, thank goodness!