Saturday, August 15th 2009

Woke at 6:30
I went to sleep very late (mid night)
breakfast: large coffee and 3 pieces of whole wheat toast and bowl of blue berries and special K with soy milk
swam: 90 minutes non stop (we went to Mala Plage private beach and I swam from there)
Great swim and I had a good feel for the water. I tried to breath every 5 strokes. I swam very far out and around the cap towards African plage and back.

Lunch: salad nicoise (tuna salad) and a large fruit juice mix, drank 1.5 liters of water and a diet coke
snack: one bio fig cookie

Run: 90 minutes. It was very hot and the side walk around the beach in Roquebrunne to Late, Italy was crowded so I ran along the road next to the side walk for most of the run. I ran only an hour and speed walked/ran the last 30 minutes and then walked home another 30 minutes up a large hill and several hundred stairs. My legs are very sore from the bike and the squats I did two days ago. Also, I was dehydrated so I didnt have energy.

I must start stretching more because I am very tight; stiff and sore during the run.
Dinner: 8 steamed shrimp and a 4 egg omlette with a small portion of cheddar cheese
Tomorrow I have a 3 hour bike ride scheduled so I will go to sleep now, 21:00.

total training today: 3:30 minutes