Monday

Sunday - day off; watched the playoffs and worked on Chapters 23 & 24 of American Jukebox. Probably six months from finishing this version.  Maybe less. 

Monday - CT Trainer - rode the Columbia, MD Olympic course.  Spin ups and then 3 times:  4 minutes zone 4, 2 minutes zone 1, 3 minutes zone 5, 2 minutes zone 1, 1 minute at 150% of FTP.  I maintained 220-230 watts for zone 4; 240-260 for zone 5;  kept it at 450 plus for 150% of ftp; 

Swimming:  drove to Y after CT workout.  1050 yards working on gliding and not starting pull until other hand is up front. Definitely made progress.    then 400 yards pulling - 100 with paddles, 300 w/o. 

Time:  40 minutes.