Workout Summary: Morning Swim, 2300 meter (45')/pm spin 15 miles (50')

Well, no workouts on Monday or Tuesday. Entertaining a potential candidate to join our group. Pretty much wining and dining the past 2 nights.

6am: Met the MAC team at the pool. Spent 30 minutes teaching drills to 5 members. Then got my own workout in afterward.
400 wu free
3 X 600 with 1 min rest between sets.
Set 1 = 6 X 100/30, all in 1:32-35
Set 2 = 6 X 100 Alternating 100 IM and 100 pull. IM in 1:55, pulls in 1:35
Set 3 = 600 free continuous, 10:30
100 mixed breast/back cooldown.

6 pm: spin on a 10 mile course on CT. Total of 10 hills but they were mild, steepest at 6.5%, most at 3% or so. Biked course in 54 ring.
Ave mph = 19.5/mx 26.5
Power ave 193/510
rpm = 80/105
HR ave 130/148 (148 max was 30 seconds on final hill, the remainder was under Ae cap 139)
Time 30:40

3.5 mile wu (11:30)/1.5 mile cd (8 min)

Diet:
Breakfast: 6 oz yogurt and medium coffee.
Lunch: thai grilled chicken and wheat noodles, light oil. small salad. diet shasta
Afternoon: med. coffee, 2 oz bag pretzels, 1 cliff protein bar, water
Dinner: 6 oz beef tips with mashed potatoes, salad with low fat dressing. Diet sierra mist, 1 beer.