Run

• 1h 38m 52s
• 9.24 miles
• 10m 42s /Mi

I ran all the way around the tip of manhatttan to the south street seaport. I felt pretty good, especially after 6 miles. Total negative split. At the beginning of mile 4 the GPS got screwed up. My pace is actually slightly better.

Swim

• 27m 06s
• 1300.00 yards
• 02m 04s /100 yards

WU: 500
MS: 200 paddles
4x100 @threshold on 30" rest (1:52, 1:51, 1:52, 1:56)
CD: 200

Run

• 48m 39s
• 4.60 miles
• 10m 34s /Mi

Run during lunch. Felt ok. No leg pain. I just cant get back into the 9's like before the injury. I may just have to accept this for this race and work on speed once my volume goes down a little. I am afraid to stress my leg.

Bike

• 1h 30m 01s
• 19.88 miles
• 13.25 Mi/hr

Spinervals 13.0 Tough love. I started out stronger, but backed off since I have a long run tomorrow. Hit LT a little earlier in the workout than I wanted to.

Swim

• 35m 51s
• 1700.00 yards
• 02m 06s /100 yards

Straight swim. Just made it and got kicked out of the pool.

Run

• 1h 16m 58s
• 7.00 miles
• 11m /Mi

OMG it's 90 degrees. In AZ we had snow and hail and I return here today to this heat. It is good that I get training in heat since Eagleman has had some serious heat. Heat was definitely a factor.

Swim

• 51m
• 2286.00 yards
• 02m 13s /100 yards

Outdoor swim at Bellagio pool. Used garmin GPS in cap which was waaaaaaaay off. Pool was 55 meters according to lifeguards. Not a great swim, but happy I swam.