Workout Summary: am spin (45')/ pm swim 3500 yd (60')

6 am: Spin on CT 45 min, about 13 miles. Did 10 mile intermediate TT loop. 3 hills at 6-9% grade. Ave Watts, 180 pk 301/speed 17 mph/rpm 88.
My right leg continues to be a little stronger than my left, if I dont pay attention, right leg will put off about 55% of the power. I have to keep an eye on it, esp on hills.

Zone Summary:
Ave 121, zone 2
max 149 (final hill at 9% grade) I pushed a little for last minute.
With the exception of final hill, kept rate below Ae cap of 139.

hamstring a little tight. I had Ann stretch it after.

6pm: Swim 3500 yd
500 wu, 7:30
3 X 400/30: 5:52, 5:49, 5:45
90 sec rest
8 X 200/30
First 4 with fins and paddles, all around 2:50
Next 2 with paddles only, 2:58
Final 2 free style only, 2:58
200 pull cd
Those first 6 200's shredded my arms..whew!

Diet:
Breakfast: Med. coffee, 1/2 decaf, whole wheat scone
Lunch: Thai noodles with grilled chicken, small salad, water
Afternoon: small coffee, 1 apple
Dinner: KFC, 1 chicken breast, small cole slaw, potatoes, green beans. 2 beers throughout the night. Small bowl of shredded wheat before bed.