Swim (laguna) 50:00 [3] 1.48 mi (33:47 / mi)
Travel is brutal. Engineering summit so I had to get up early. Maybe 4-5hrs sleep. Body feels recovered.
500, 100
400, 100
300, 100
200(2:30), 100
100(1:10), 100
500 pulling
100
------
2,600yds
Did the bigger swims from bottom of steady building to end. 100s as easy w/ the first 25 back.
MTN Bike (El Moro Vo2 scat) 1:14:00 [4] 10.57 mi (8.6 mph) +1341ft
Ride after work w/ M at El Moro. LOVE my new mountain bike. By far the best bike I have EVER had and so fun to ride. The frame is super responsive and rails it in turns, the thru-axle makes a HUGE difference in turns and confidence inspiring and the XX stuff...is the stuff. My stoked cup runnith over.
Legs and lungs ready to go right away. Built into some steady pushes and popping into Vo2 zone and then did about 10-12 climbs between 330w-430w seating until the top and then out of the saddle to 5-6xx ranges. All short and less than 1min and just recovery between climbs or rolling back to M.
Legs feeling strong seated and standing and no issues w/ aerobic system. Not use to operating in that zone but should be ready for xterra. Getting my HR up after some other races and feeling nauseous was a clear sign I was not recovered and ready. Felt awesome today and no black lash or fatigue even later in the night or on the run.
Monique rode my bike for a bit (lap2) and then did 3-4 more on the way back to the truck chasing her. Fun!
Running (T-Run) 30:00 [3] 3.95 mi (7:36 / mi) +582ft 6:40 / mi
shoes: Montrail-Masochist-org
Run after ride out and back on the fence line trail. Calves still a little sore but it was pretty retarded how good I felt running. Felt like I could run a marathon today... Breathing was spot on and legs just clicking away. Wanted to keep it on the easy side of steady and went out at about 8:30 pace and floated back at about 6:50 pace. Felt too easy and it is still close so I took a couple walking breaks and just capped it at 30min. Running on trails is FUN!