STATS:
Swimming: 6,100yds in 3 sessions
Cycling: 80 mi in 3 sessions
Running: 15 mi in 2 sessions
Maintenance: 30 mins
Total: 7.2 hrs

GOALS FOR LAST WEEK:
My main focus for last week was to loosen my muscles, stay sharp, race well at Steelhead 70.3, and have fun with my family over the weekend.

* Loose muscles via massage and maintenance routine
* Wednesday Brick: 15 mins steady bike + 5 mins steady run

RECAP:
I felt loose during the first half of the week and then after the long car ride on Thursday I felt tight for the rest of the weekend.  I think the long car rides throw me off because I probably don't hydrate as well as I should and I eat different foods than I normally would.  Not to mention being in a static position for a whole day.  I'll have to figure out how to address this for future races.  The race didn't go as I'd hoped but we got to spend some quality time with family and had a great weekend.  We drove straight back to Charlotte on Sunday to get back for work on Monday.

KEY SESSIONS:
* Wednesday Brick: 15 mins steady bike + 5 mins steady run
     - Bike went well but had some foot tightness on the run so cut it off at 800m.

MAINTENANCE:
My foot pain from a couple weeks ago seems to be showing it's face again.  I didn't do the best job with my maintenance routine this week. 

GOALS FOR NEXT WEEK:
I'm taking a mid season break for the next two weeks.  I've had this planned since the beginning of the season and I certainly need it.  I'm a bit strung out mentally and physically so need to recharge the batteries.  For the second half of the break Jen and I have decided to go on a cruise so this will force me to take it very easy.  Here's my protocol for the break:

* Take at least 2 days completely off per week
* Swim a max of 30 mins per session
* Bike a max of 60 mins per bike session
* Run a max of 30 mins per run session
* Strength work no more than 3 times per week
* Workout no more than 60 mins per day (excluding strength work)