Monday is supposed to be a day off.

 I figured out my bike gear ratios and made up a chart to stick to the handlebars of my bike so I know how to find the perfect gear to be in when I need it.
There is a formula:
gear= number of teeth on the crank divided by number of teeth on the sprocket times the size of wheel.
with this information you can make up a chart of your bikes gear ratios.

 I was a bit stiff and sore this morning after a bit of a longer run than I expected yesterday.  I have a computerized endurance training program that sets a schedule for how much and what kind of workouts I should be doing. It is very detailed and specific about what I should be doing on which days. Monday is supposed to be a day off.
I need to be swimming so I went out tonight at 8:30 to the Peter Hemingway pool and take some additional swim lessons. The city offers a drop in class Mondays and Wednesdays. Lincolin is the swim coach and he is the same guy coaching the Super Sunday swim.
The Hemingway pool is a fifty meter pool so it is a lot more challenging to get from one end to the other. We swam about 800 meters. The coach gave us some great instructions and some one on one time so it was very productive.
I need to practice swimming more than anything else. I am going to make attending these sessions a priority. Near the end we did some swimming with fins and my calf muscles cramped up. I managed to finish the drill, but I am going to need to work out a few kinks in these legs.
I think I will sleep well tonight.