Yesterday I ran 4x10minutes hard around Valley Forge (hills) with a 1 min rest. My calf muscles were really sore, so I tried not to over do it. Turned out to be about 8.5 miles with my warmup and cool down.
Last night I swam 25x100meters on 2mins. It got a little crazy because the pool was down to 1 lap lane due to swim practice and some old lady water exercise class. I was sharing the lane with a slower swimmer and a faster swimmer. I was pretty tired by the end of the set, but I suppose that is why I train. The faster swimmer caused me to pick up the pace a few times, which was good.
Today I did 5x5mins on the bike trainer in the am, big gear 110RPM with a 5 min rest. Very tough, but need to get that leg turn over elevated.
In the late afternoon I did a relatively easy 7 mile run - my legs felt pretty heavy, but with the warm weather, I wanted to get out there and sweat a little in prep for Kona.
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