The swimming course was changed and made longer. It’s usually just under a quarter mile, this time just over. I forgot my elastic easy-on shoes. Had to run in some others that forced me to sit down and tie them in the transition. BLEH! Anyway, PR by two seconds on a very hot day with a longer swim. I’ll take it. The spinning classes from Wisconsin helper me to cut over a minute from the bike, and my run was 23 seconds faster than last time. Transition two (shoes!) was 30 seconds slower.

Later on went to the beach and soaked in TOO MUCH sun. Had a blast though laying in the surf and letting it kick me all around. Kaya and I laughed it up as we got water up our nose, in our ears and everywhere else. It was a beautiful picturesque Sunday with clear water and a soft cloud line on the horizon.

Today I did much of the morning class, kettle bell dead lifts, db squats, pull ups, bw rows and then took them outside to run the Garage quarter mile. Four of ’em at 90, 80, 75, 60.
Followed up with a light stretch then ran to Idols Gym for:

a1. 65lb barbell dead lift x20
a2. single leg land squat jump x10 each leg
a3. dyno pull ups x10
a4. 30 lb. db chest press x30
a5. hanging leg raises x10

repeat circuit x3 (15 seconds rest between exercises, 1 minute between circuits)

b1. 65lb barbell thruster
b2. close grip hands elevated push up x15
b3. pistol squat w/ 10 lb plate x5 each leg
b4. 25lb plate russian twist (sit on floor, feet up, twist and touch plate on each side)

repeat circuit x3 (15 seconds rest between exercises, 1 minute between circuits)

Mixed in some cardio/plyo drills with these….stair runs, high jumps, side jumps, single leg box jumps, high knee running, etc.

Finished with quarter miles on the treadmill…
75-75-75-75…that’s as fast as it would go.

Walked it back and made a big mess with the cheap-o blender from Target. You get what you pay for.