Saturday - Nov. 14

Personal Triathlon day

 - no quick transitions, but got the 3 events in the correct order

Swim

 - 200 yards warmup 

 - 4 x 50 yards alternating strokes resting :30 between each lap

     (each lap is 25 yards crawl, then 25 yards breaststroke)

 - 4 x 25 yards crawl counting strokes per length 

     (try to keep an even number of strokes)

 - 4 x 50 yards your choice of strokes resting :30 between each lap 

     (try to hit the same time for each lap)

 - 200 warmdown 

 - 400 yds. drills

 - 200 yds. freestyle

 - 500 yds. freestyle

Swimming is continuing to improve.  Sitting on the indoor trainer is numbing, but I watched Meru which was excellent.  The first 3 miles of the run were strong and then fatigue set in.

Indoor Bike Trainer

 - 35 miles

 - 1 hour 42 minutes

 - 20.5 aveMPH

Trail Run w/ Kilo

 - 4.3 miles

 - 11:40 pace

 - 50:41

Later in the evening.....

Night climbing at Logtown.