Wednesday Workouts

Rode my bike to and from work
Walked 45 minutes at lunch
The rest of the day was spent with my girlfriend celebrating my upcoming birthday on Friday.
Walking while shopping and Olive Garden

Went to the gym for an interval run this morning.  3.5 miles doing 0.8 miles @ 6.8 and 0.2 miles at 7.5, finished the last 0.5 at 6.8 as kind of a cool down.

I was lucky enough to get a massage after that.  

Then we went and did a 4-hour kayak lesson on the river.  I got dumped a few times, but feeling much better about being on the water.  By the way, that was also VERY hard work.  I'm pretty exhausted this evening.

Linn 

Real late post.  But I got in a great 4-mile run with three long climbs.  Surprised my running partner by going for the third hill after pretending to quit after the second lap.  She still clobbered me, but at least I had about two minutes to gloat.
Rob

hour of swim drills. About 1.2 miles total.