October 20, 2013 No weight this week.
Swimming: 4000 yards = 2 x (500 descend, 400 every other 100 non free, 300 pull, 6x50 kick fast, 200 neg. split, 100 catch up, 50 FAST.)
Running: Steady Z2 HR long run after the swim - ideally within 10-12' after the long swim
How did I do? Well I didn't. I didn't feel well today. About the only thing I did was go to Vinh Loi Tofu to eat some mild vegetable soup and chat with Kevin Tran.
Tomorrow is a rest day, if I feel better, I will do the brick then. Which reminds me, i need to drink more water and take my B12. Until tomorrow my friends.