Sat Jan 7th, 2006

1 hour swimming 3200 yards, 1:08:11 running 11 miles

I swam first thing in the morning and felt soo-so in warm up, actually not that hot.  But the water sure was….something like 84 degrees, no wonder I wasn’t feeling so chipper!  But it wasn’t that bad, just took a minute to get used to it.

500 warm up

400 IM kick

8 x 50’s IM on :50

5 x 100 on 1:15  HR 132

3 x 200 Butterfly with fins on 2:30 / was under 2:15 on all of them. HR 156

8 x 75 IM Drill, kick, swim 10 sec rest.

200 easy

I ran up 8th street to the closed sign gate.  I was at this turn in just over 38 minutes.  It was almost entirely a climb to this point.  I started by running up 15th street until it crossed with 8th, then continues up another 18 minutes to the gate.  My legs were aching in the knees, and right shin…not much but noticeable.  Near the very end the ball of my right foot was uncomfortable.  My legs were feeling well the rest of the day however, on a couple short walks.Š.

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