30 Min Swim, Finally Completed 44 Min Interval Bike and 1 Mi Run

Headed to the LA Fitness on Cobb Parkway because my local pool is closed this week. Nice facility. I wonder what Anna would call this place. Didn't see Stewbeef. Did a solid 30 minutes continuous.

Then back home for the hellish 44 min interval workout that's forced me to abandon twice. I finally finished it. Avg power around 230w, a one min interval at 355w and a two min interval at 295w. Fourteen intervals in all, seven each of one min and two min. Started at 235/295, moved up to 295/355 and then back down. Base of 175w. Ouch... my diaphragm was hurting after this one. Slight nausea feeling (although I'm sure Heather and Kate grant me no street cred for my 30 min with it.)

Then a quick transition to the treadmill for a one mile run at 9mph... about a 6:40 mile. Hadn't really planned on it... just wanted to tweak the lactic transfer system while I was at it.