25 Min Run, 1 Hr Swim and 50 Min Spinning

Good run. Started at 7mph to be very cautious with the leg. Felt good at ten minutes so I upped to 8mph. At 25 minutes I started to feel a bit of pain. Probably nothing that should have stopped me but I am being very cautious with the leg. Enjoyed running and looking forward to being able to run long again soon.

Swam one hour. Nothing eventful.

Keith played one of my requests three times... Du Hast song. Which is good... gets the heart rate way up. Roxanne asked what I use these workouts for... VO2Max workouts... high heart rate... anaerobic... training my body to expand its oxygen consumption. This is sometimes called sharpening. You train long and then sharpen your endurance with Vo2Max workouts. Also called speedwork because it gives you more oxygen consuming capability. Good for sprints. Not critical for Ironman distance unless you plan on racing that distance.

Iced the leg afterwards.