30 Min Swim, 20 Min Bike, 10 Min Run

Quick morning swim. 25 min continuous with increased speed near the end. Then five minutes of short sprints. Ab workout afterwards. Saw Sue swimming, looking strong. And saw Jack as I was leaving, getting prepped for the florida half ironman in about four weeks. Sauna out of commission today.

Update: Evening workout was short and hard. Intervals on the trainer keeping the heart rate way up. Then I made a very fast transition out to the run so that my heart rate never dropped. I hammered out to a standard milestone point... a place I go on many of my runs to warm up. Normally it takes 5:15-5:30 on a good day. Tonight I did it in 4:13. It includes some steep hills and hurt like hell. My heart rate was up at 187bpm. After that quick outburst I just jogged home.

Update: I checked the heart rate file and my heart rate was actually up at 197bpm! That's getting close to Marc Crouch Land! There are a couple other readings of 192bpm around it so I don't think it's an anomaly.