Monday 13 July - Sunday 19 July 2009

Mon 7/13 - Didn't get to workout on Monday like I'd planned as I had a trip to the airport at 3 in the morning. Oh well. Went to the podiatrist, got shot with cortisone, and was taped. No workout until Wednesday morning.
Sun 7/19 -
Weekly Totals:

Swim 3300yd

Bike 1:45

Run :45

Wts ~1:45

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Tuesday 7/14
am liftweights
added some extra light weight leg lifts

Wednesday 7/15
am Swim 3300 yd
3,2,1
4 x 150 Fr P on 2:15
8 x 50 K on 1:05 - 4 fly, 4 fr
12 x 100 Fr on 1:30 - 121-123
100 S
6 x 50 Fr sprint on 55 - 4-34s, 2-35s
100sd
am Water Run 45 min
8 x 30 bursts
am road Bike Ride 1:45, 31.0 mi
no HR
Speed 38.3/18.4 mph
YMCA/El Camino/La Costa Ave/101/2 Pine Ave-La Costa loops/Leucadia Av/YMCA

Friday
am lift weights
Happy 27th Anniversary