monday workouts

60 min spin class - Endurance
60 min weights - chest/tri

still feeling fatigued from the weekend.

P90X+ upper body when I get home from work

Ab 200 too

Resting today. Three hour brown belt test yesterday, 8 hour judo camp Saturday, and I feel like I got run over by a truck and then they backed up again. Tomorrow I will swim, and Wednesday back to full scale workout.

Ran 7 miles in an hour. Teaching my regular Spin Class tonight...

Went out to do a pyramid today 400-800-1200-1600-1200-800-400. Ended up doing 400-800-400. Blew my wad on the first 400 (93 seconds) and could not recover.

2 mile run on the TM - 6.0 - 7.5 mph
2 miles on eliptical
100 situps
push-ups - as many as i can do in 2 min
Assisted pull-ups --as many as i can do

 15 mile lsd run this morning early afternoon.  Started getting pretty warm at the end with the sun on my back.  Legs are pretty shot from the ride yesterday.  Hard to imagine how this is going to feel during the IM.  In any event kept my goal of staying under 12 min miles, which is what I aim to do in the IM.

http://connect.garmin.com/activity/95256967

15 mi on the bike to/from the YMCA
30 min on weights

8 mile run

.25 mile warmup 2:50
5 mile 47:17
.25 cooldown in 3:30