Weekly Update-Karl

Monday 45 minute swim: Warm up, Drills, Cool Down
30 minute run: 2.71 miles (Zone 1-2)

Tuesday Off

Wednesday 1 hour bike (90 + rpm workout; Zone 1-2)

Thursday Swim: Warm up; 10 x 100 with 10 second rest intervals between each 200. Rest 2-3 minutes, then 400-600 steady swim; Cool Down

Friday Swim: Warm Up (200m), 2000 m steady (41 minutes), Cool down (200m)

Saturday Bike: 43.87 miles (2:30 hours) Zone 1-2

Sunday Run: 1:30 hours, 8:34 max pace, 10:02 average, hills and windy

Had a great week. Feeling stronger and more motivated. Got some rest (off work on Friday and all this week) and it's already making a difference. Watching the Olympics is also a great motivator. On the nutrition front, I'm taking gluten out of my diet when possible. Has really helped with gi issues. Also eating a lot more fruit and vegetables. Substituted frozen yogurt for my low fat ice cream (hey, a man needs at least one small vice).
Registered for a 2.4 mile open water swim next Sunday. The most I've swam in competition is 800 meters, so what's another 3000! Looking to Mark to give me some pointers after his swim across the lake in Seattle this week. This is one race where I could very well come in dead last. Hey, the Topper Tri attitude is, "It's not where you place but that you were in the race."
Have a great week, all! Hope you are enjoying the Olympics!
Kia Kaha,

Karl