I got up this morning and as usual I checked the tire pressure and inflated like always.  for some strange reason the back tire was rubbing and I had to take the time to back out the stays a 1/4 turn so the tire wouldn't rub.  I took it easy on the ride and still managed to get a time a little over a minute from the PR.  Worked on a dismount and it went well, I need to be going a little slower Saturday though.  The swim was good but I was rushed at the end.  I was happy with the splits and feel confident about a good time on Saturday.
 

Didn't get anything in today.  Had stuff to do around the house that has needed to be done for a while now.  
 

Nice temp this morning but the humidity was 86%! I got the first 1.5 without stopping, but then I walked too far and I think I ruined my second half split. The ankle and calf is still bothering me but again I can run on it not well though. The next goal is to get the 2 mile mark without stopping. One would think that after all this mileage I would be able to do that without a problem. I guess there is something to be said for running outside versus a treadmill. I seem to be on pace for besting the 36 minute 5k time from last year and I guess that means something but I still want to beat the 30 minute mark.   The swim in the afternoon felt good.  the average is 2 minutes but that includes rest time.  I finished the 400 warm up in 6ish and was doing the 100's in the 1:20 - 1:40 range.   The only problem that I foresee in the OWS is sighting, waves, and people.  My goal for Saturday is to swim strong but not so strong that I'm gone for the bike and run.  I also had my family doctor take a look at my ankle at tonight's swim meet.  I looked at it and believes that I strained the tendon and said that it would heal and to ease up on the running and do more biking.  

The ride felt good this morning. It surprised me how good my average was for the first 12 miles. I forgot to stop the Garmin on the way back when I made a small change in the tilt of the seat. I went a hair more downward and again it felt better on the bum. I changed the time to what the bike computer read and I think the average speed was off. I did slow the pace down a bit after the first 12. I know that I'm going to have to get used to going for longer if i want to get a decent time later this summer for the Olympic distance. My ankle is feeling good, not 100%, but better and I'm hoping that all will go well this weekend.  

I got a short swim in today. I was hoping to get in a bit more yardage except that the family was at the pool and my help was needed. I was happy to get that swim in and it felt good.

Man it was HOT and HUMID this morning. I wasn't sure how well my ankle was going to feel so I made a little brick workout up this morning. I rode just under 5 miles and then ran for 2. I have to say that it didn't go to bad. I still need to work on walking less during my run, it's killing my average. again I was able to run through most of the pain in my calf. I did walk quite a bit after the 1.5 mile mark and a little at the mile mark. I feel confident that if all goes well I should be able to drop time from last year on the run. I adjusted the seat a bit aft and it felt better. I still felt like I was to far forward. My rear is a little sore from the seat but nothing that bothered me riding. Besides the humidity the wind was gusting and I had a headwind on the way out. It took me somewhere near 9 minutes, and less getting back despite the easy pace at the end.