Preview: Successful speed building sessions, a quality long run and brutal cross-training before a rest week next week (see vacation below).

Tuesday: Cycle-commute, TCSD track workout, mixed intervals:

400, 800, 1200, 1600 (6:04), 800 (2:45) Minute and a half recovery after each interval.

Thursday: Aquathlon (1000 meter swim, 5K run (on beach) 34:17, 17th of 70.

Saturday: Oriflamme Canyon, 20-mile trail run with Marie and Mindy who are racing Headlands 50 on 8/9. 10-mile descent, 10-mile climb in 90-degree desert heat. First long run since SD100. Went really well, felt solid.

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Monday: ActiveX and a Sledgehammer workout:

Tuesday: Cycle-commute, committed to pacing friend/fellow ultra runner [Eric Lee |

http://ericjlee.com/Race%20Resume/index.php] at AC100 on 9/13 – 9/14 for up to 48 miles!

Wednesday: ActiveX: 70 sumo squats, 400m run, 60 pushups, 400, 50 situps, 400, 40 jump-thrusts, 400, 30 thrusters, 400, 20 romanian leg lifts, 400, 10 burpees, 400 (all runs done while carrying 20-lb medicine ball, squat-thrusters with 25lb weights, leg lifts with 20lb)

Friday, 7/25 – Sunday, 8/3 Vacation

Preview

I feel like a new man after a couple weeks of multisport training and a refreshing cross-country trip to surprise my parents in MA for July 4th.

Typical week

Monday: ActiveX, La Jolla Shores swim

Tuesday: Cycle-commuting, TCSD track workout (see below)

Wednesday: ActiveX

Thursday: Cycle-commuting, trail run

Friday: ActiveX, La Jolla Cove swim

ActiveX: The variety plus the social aspect of these group sessions is great. I noticed a great deal soreness initially and my body has already adapted to the fast-twitch, full-body workouts. This picture is from a weekend workout/fundraiser.

Open-water swims: The Ocean is gorgeous right now at an average of 68 degrees for these Monday & Friday ActiveX / TCSD group swims. Check out the video:

Cycle-commuting: It’s been good to get on the bike since I can’t stand driving anymore. A group of us at the office live close to one-another and have started to carpool on the days we don't ride in which is pretty cool.

Track workout: Speed is my new focus for the Accenture Chicago Triathlon in August. Tuesday, I attended a TCSD track workout for a two-mile time trial to determine how fast I should run the weekly intervals. I ran 2 miles in 12:12. I also began a demo of the new Zoot ULTRA Tempo+ for a review I will publish after Chicago.

July 4th trip

My brother and sister-in-law flew me out to the east coast as a surprise for my parents. We had a great Independence Day Weekend together. It was a much-needed trip for the whole family. The weather cooperated on Friday and we got out on my parents boat for the afternoon.

My bro and I got in a couple cool trail runs in NJ on his local trails which prevented any sort of jet-lag during or after the trip.