Saturday - Oct. 31

Mountain Bike w/ Jim @ 8am
 - Mill Stream Reservation
 - 9.06 miles
 - 1:04
 - 8.4 aveMPH

Swim @ 10:15am
 - Wooster YMCA
• 100 yards crawl warmup
• 4 x 50 yards crawl resting :30 between each lap
• 4 x 25 yards crawl changing breathing pattern
(breath every 4th stroke on the first two, then every 2nd stroke on the last 2)
• 2 x 50 yards your choice of strokes resting :30 between each lap
• 100 yards crawl warmdown
- 100 yds - breast stroke
- 200 yds - freestyle
- 100 yds - alternate laps (freestyle/breaststroke)
- 400 yds - 200free, 100breast, 25free, 25 breast, 50free

Road Bike
 - 34.57 miles
 - 2:18
 - 15.0 aveMPH

Legs and body didn't feel in top form, but didn't feel bad either.  I guess that is the point of base training without a deload day.  Overall my numbers are showing steady improvement which keeps me positive.  Starting to think about an interval run mid-week.  Mentally I wish to run a faster pace, but know that I am running faster at my designated HR.  Always an internal struggle of long-term goals and short-term intensity.