Saturday, September 5th 2009

woke at 4:00
breakfast: strong black coffee, 3 pieces of cereal bread and a banana
RUN: 90 minutes (I was very stiff and my legs were sore)
2nd breakfast: EAS protein shake, 3 hard boiled eggs and fruit salad
Lunch: tuna salad (aisha made for me), blue berries and green tea
snack: 2 pieces of whole wheat toast
SWIM: 60 minutes
Dinner: large tuna steak (fresh red tuna), brocoli, green beans and blue berries for desert

Comments: my run this morning was very slow and I had small back spasims on the lower left of my lower back. I noticed my heart rate was around 132 throughout the run which to me is too low. The last 15 minutes I try to get my heart rate to 145 so I picked up pace. Nice swim, but only 60 minutes. Several speed boats kept coming near me so I kept having to stick my head up — I swam very far off shore
all in all; good day. my diet has been very good, but I dont eat frequently enough and not enough. I ate well today so I should sleep well tonight. Tomorrow I will go to the start of the Ironman Monaco with mario and miki and then after the race Mario and I have a 3 hour bike ride. Hopefully Miki wins Monaco IM tomorrow. He got 2nd last year.