Finally got in the right lane today but they made me lead! I did lead a set of 3 x 100 on the 3:35 and it nearly killed me :) But I did it twice...

2250 Swim Practice @ 01:00:00

Got in weights at lunch.

UPPER
3 x 15 Pull Down @ 67.5
3 x 15 Row @ 67.5
3 x 15 Triceps @ 45
1 x 10, 2 x 8 Biceps @ 15

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

Then picked up Janarah and her bike in West Seattle and took her to Greenlake where I ran and she rode. Did hill repeats while Ruth walked down and caught up with her -- then we had dinner together before taking her home. But the most exciting news is that she ate broccoli!!!

Hill Run @ 00:37:27

Interval 1 @ 01:55
141a, 150m

Interval 2 @ 01:50
136a, 152m

Interval 3 @ 01:51
136a, 151m

Interval 4 @ 01:49
137a, 151m

Interval 5 @ 01:49
136a, 153m