Last night, Ruth had a brilliant idea that I swim at Greenlake since our pool is closed for the week. So I set my alarm for 4:40 AM and headed down.

Had a good swim and only had to subject one person to my freestyle only stroke and three point turns. She told me that my right arm was crossing over too much -- good to know because that is my injured shoulder.

2500 Swim @ 00:55:00
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Made up a pyramid workout on my bike today for the rollers. But before I describe it, here are the numbers for my gears. I have yet to really understand it but it is important that I do very soon.

Front Cog:
50 / 34

Rear:
23 / 21 / 19 / 17 / 16 / 15 / 14 / 13 / 12 / 11

So I did this all in my little front gear (34) and went up a gear every 5 minutes (15, 14, 13, 12, 11, 12, 13, 14, 15) while maintaining a cadence of 90+ RPM. It felt good and the only time I felt like I had to really push it was when I was at the top at 11.

13.5 Mile Ride @ 00:45:02
131a, 150m