Swim 1K

Workout: Swim 300 wu and cd easy. 4 X 100/40 all in 1:30

Pilates core 30 minutes in morning.

Diet:
Breakfast: 1 cup oatmeal with raisins, 4 slices wheat toast with jam. Hot chocolate, juice, water.
Lunch: after swim, small strawberry pastry from market
Dinner: Gnocci and mushroom stuffed ravioli with vegi sauce, garlic bread, salad. 1 beer.

Tomorrow we drive from Sulzheim to Roth. Plan is to ride 4o minutes slow with 4 X 90 second efforts. Then run brick 20 minutes with 2 X 30 second efforts.

Achilles doesnt hurt when I walk anymore. This is first day since injury no pain when walking. Still hurts to lightly squeeze the tendon. I am able to stretch lightly now.

I am signing off most likely unless we find an internet cafe or something. So, may not here from me until after the race. I have lost alot of my run strength but hope to run 3:28 or faster...I will just have to see. I will finish this even if I walk in. This is my final full Ironman until at least 4 more years when I will try for a Kona slot in the male 45 age. For now, I feel like I am retiring the IM racing as of Sunday. So, yeah, I will finish unless I collapse and cant go on. I really dont have much idea on how I will do. I will push the bike a bit on the second loop. 650 foot climb and
300 steep climb on each loop so I wont push these. The 650 ft climb, solar hill, has an estimated 100,000 people over the mile. This will be sweet.

web site: They have some sweet pics, check them out.

http://www.challenge-roth.com/en/index.php