Run

• 54m 49s
• 6.00 miles
• 09m 08s /Mi

Trail run, 752 feet of climbing. Hard on the ups, easy on the downs.
I cracked on a big climb in mile 4:

Bike

• 1h 00m
• 17.90 miles
• 17.90 Mi/hr

trainer ride
20:00 easy
10:00 hard
10:00 easy
10:00 hard
10:00 easy

watched Spaced, some British comedy. It was okay.

Run

• 26m 31s
• 3.00 miles
• 08m 50s /Mi

Transition run
2 miles @ 8:30 pace
1 mile @ 9:30 pace

Swim

• 46m
• 2500.00 yards
• 01m 50s /100 yards

Outdoor, scy
300 easy-moderate
400 drills (fist, one-arm, kick)
3x500 hard, 1:00 RI
300 easy

I wonder if the lifeguards know that they are just glorified hooters girls.

Bike #1

• 1h 23m 19s
• 25.00 miles
• 18.00 Mi/hr

Trainer ride before the sun came up.
124W, avg

Bike #2

• 2h 28m 22s
• 44.81 miles
• 18.12 Mi/hr

Got off the trainer, kissed the family, and finished the 70 mile ride outside.

Run

• 20m
• 2.52 miles
• 07m 55s /Mi

Tranny run
10:00 @ 7:25 pace
10:00 @ 8:34
Ouch

Run

• 1h 35m 05s
• 11.00 miles
• 08m 38s /Mi

9:37
8:07
9:00
7:50
9:26
7:35
9:16
7:40
9:27
7:55
9:10

Bike

• 1h 30m
• 27.80 miles
• 18.53 Mi/hr

Rode home from work, with 20 miles of extra.
CRAZY headwind the first hour. Crazier tailwind the last 30 minutes.