Workout Summary: Run 20'/Spin 42'/Swim 1700 (32')

Run on Treadmill, 9 min pace at 2.5-3% grade to keep HR in high 120's (Low zone 2)
Then Stationary bike 42 min. 10 min wu at 140 watts. Then 1 min standing X 12 followed by 2 min easy spin. Standing intervals, kept HR peak at 139, 250-290 Watts.

Swim:
500 wu 7:25
2 sets of 5X100/30 with 1 min rest between sets: The variety really thrashed my arms/deltoids
100 hand paddles, 1:37
100 free, 1:16
100 pull, 1:20
100 IM, 1:35
100 free, 1:18
Repeated after 1 min rest. All 5 were about 2 seconds slower each.
200 pull cd

Diet:
Breakfast: 1 grapefruit, med. coffee
Lunch: Salad with vegies and low fat italian, 2 0z bag pretzels, 1 apple, diet sierra mist
Afternoon: med. coffee, 1/2 of a protein cliff bar
Dinner: 8 oz steak, green beans, thai noodles, 1 beer. 1 piece apple pie later.

No blog for Sat-Monday. Worked sat until 1 pm, then sunday 7a - 7p, then Call until midnight. Ran the team annual Beer mile on saturday evening. Took 4th, after winning past 2 years. I am getting old! Running 8 min pace 400's hurt my hamstring a little, so I took Sunday and Monday off to be safe. A little tight today after the run. Diet the past 2 days? Saturday...drank alot and ate alot at the team end of season party. Sunday, kept it more normal, as well as monday.
Now that the end of season party is over...I definately feel like the season is a closed chapter and I can start for 2007 with some more motivation.