An 8:30 bedtime helped and I was able to get out of bed and make it to swim practice. It was an IM set and so I trailed in the back doing a lot of 1 arm fly with my good shoulder.

2500 Swim Practice @ 01:00:00

Got in a lift at lunch.

UPPER
3 x 15 Pull Down @ 67.5
3 x 15 Row @ 67.5
3 x 15 Triceps @ 45
3 x 10 Biceps @ 15

CORE
5 x 15 Crunch on Ball
3 x 15 Back on Ball

I had about two hours to get in a hill repeat workout before my board meeting at REi. To make this even more challenging, I could not stage it from work because of a Mariners game at 7 that would have had me trapped in traffic. So I drove and parked at REI and then headed over to a hill Ruth suggested at Roanoke. Even though there was a bike lane on both sides, I was not having any fun -- the bike lanes had a lot of debris, there was a lot of traffic and drivers were cranky. So after two, I pedaled around a bit looking for a better hill but actually ended up on that same hill for the third time. Then I decided to head up Interlakken and found THE perfect hill repeat hill going up past the Hebrew school. It was a beautiful road with enough curves to make it interesting, very little traffic and perfect turn around points at either end. I was so happy that I did 5 repeats before heading back downtown for my meeting.

16 Mile Hill Repeat Bike Ride @ 01:30:00

Bad Hill 1 @ 03:17
127a, 144m

Bad Hill 2 @ 03:23
126a, 145m

Bad Hill 3 @ 03:15
127a, 145m

Good Hill 1 @ 03:46
133a, 150m

Good Hill 2 @ 03:38
137a, 155m

Good Hill 3 @ 03:46
135a, 152m

Good Hill 4 @ 03:46
136a, 152m

Good Hill 5 @ 03:46
138a, 154m