Tuesday workouts

Went out for a hard 40 mile ride, but flatted 11 miles in and had to have the wife come get me. 28:06 a little over 23mph for the 11 I got.

I was a little pissed that my workout got cut short so I decided to put a hurt on myself in the pool...

Swam 4000M in 1:07:11
1000m free
500m kick
Main Set 4 x 500m PULL (bouey & paddles)
500m free cool down
1 minute rest between sets

I spent an hour on the TM 4.0 mph for.25 then 3.25 miles at 5.0mph then 3.8 mph at 2.5 incline for 20 minutes then a 5 minute cool down. My knees are a bit sore from running a lot of hills Saturday, spinning last night then the TM tonight. Tomorrow is my favorite spin class so I will go to that and make Thursday a rest day. It should be a swim day or weight day; I just cannot get motivated to do either.
Mary

4 miles on treadmill... 1 hour Spin class.. exhausted..and spent