Bike: Jollyville to Parmer Ln.

Weather: 98

From Jollyville, Fireoak, Duval, Parmer

1 hour - 18 miles.

Swim: Northwest Pool 12n

Northwest pool; Water was very warm, lots of open lanes.

100-yard warmup
100-sprints: 1:44, 1:40, 1:45
200-working on form: 4:00
100-sprint: 1:50, 1:46
300-cool down: 6:27

(1 minute rest between sets)

10mi run in heat/humidity

Got another late start this morning for my endurance run. Ate one GU before I started.
Did 10.1 mile loop around town lake. Very hot and humid

10.1mi = 1:35:00
sleep: 5 hours

First 2hr ride on Specialized Allez

Started at 9am, did Parmer ln. to creek route. Don't speed or distance since I'm waiting on my cat's eye computer.

Weather: warm/humid
Sleep: 5 hours

Bike setup and 30min ride

Setup my Specialized Allez Elite Triple yesterday and gave it a 30min test ride.

First speed workout since April 05

Got in my first speed workout yesterday. Only 3 sets, but it's a start.
1/2 mile warmup, 3-.60 mile sets at 3:58, 3:44 and 3:42.
2-mile warmdown at 9 minute pace.

20g of protien within 15 minutes of workout and Propel drink.