Swim, Run, Night call

Workout Summary: Swim 1600 meter (35')/Run 4 (28')

6 am: Swim 1600
700 pull easy
12 X 25/10
12 X 50/1 min cycle

Treadmill 4 miles
7:30, 7:10,6:50,6:30
HR under Ae cap for first 3, then slid up to high zone 3 low 4 final mile.

First time I've run under 7 min pace since before Kona. Hamstring feel ok, same nagging tightness but no pain while running. I will just keep it slowly progressive.

No pm workout: on call today. Work 8am to 9pm today.

Diet:
Breakfast: apple vinegar tea, oatmeal with tbs of flax and bwn sugar. Med coffee later
Lunch: Salad with vegies and low fat italian, 2 hard boiled eggs. 4 oz pita chips. water
Afternoon: med. coffee, 4 oz bag of wasabi soy nuts. 15 g unsat. fat but 35 g protein.
Dinner: 6 oz pork-chop sandwich late night at home, diet sierra mist. Strawberry smoothie, 16 oz.