Friday, July 15th 2011

10:00 – noon:  run
I had a good 2 hour run, first 60 minutes was smooth and the last 60 minutes was broken up with 10 x 30 second sprints interwoven into the run.  I was only scheduled to run 1:45, but felt good so ran 2 hours.
My knee feels ok.  Irronically, I didnt ice my knee yesterday or today (lazy) but my knee has nearly no pain the past two days.

14:00 – 15:30:  4,000 meter swim
It was rainy and cold.  I had a great feel for the water.  My practice was broken up with various sets mainly focused on strength/pulling.  good swim.

17:00 – 18:20:  core strength training with Mario
Core workouts are probably my favorite, especially the strength core training.  Mario kicked my ass again, but it was great workout.

comments:  good day.  i slept great last night – 12 hours almost non stop.  It was a solid day.