Run

• 1h 11m 39s
• 9.00 miles
• 07m 57s /Mi

This accidentally ended up being a tempo run. Oops. I'm tired now.
Splits:
8:30
8:01
8:26
7:49
7:49
7:38
7:56
7:50
7:35

Bike

• 2h 57m 34s
• 51.50 miles
• 17.40 Mi/hr

Miserably lonely, windy, and cold. Ugh.

Run

• 15m
• 1.75 miles
• 08m 34s /Mi

easy treadmill transition run

Swim

• 48m 06s
• 2500.00 yards
• 01m 55s /100 yards

500 easy
400 drills (one arm, kick, breast)
6 x 100 on 1:50
4 x 100 on 1:45
6 x 100 on 1:50

All 100s were 1:20-1:25. I didn't think I could do this set, so I'm thrilled.

Bike

• 1h 00m
• 18.30 miles
• 18.30 Mi/hr

Trainer ride, watching Firefly. Kristina Hendricks, you'll do just fine.
10x 1:00 HARD (300W), 1:00 easy (110W)

Strength

• 20m

Chest press, curls, single leg squats, pushups on ball with crunch between each.

Bike

• 1h 00m
• 18.30 miles
• 18.30 Mi/hr

Trainer ride
5x 3:00 hard, 3:00 easy
I'm still watching Firefly episodes.

• Health data: Hours slept: 7.7

Run

• 34m 13s
• 4.00 miles
• 08m 33s /Mi

Gut pain, so I dropped the cooldown mile.
9:55
7:32
9:19
7.26

Swim

• 56m 40s
• 3000.00 yards
• 01m 53s /100 yards

Longest swim in a LONG time.
500 easy
500 drills (one-arm breast kick)
5x200 on 3:30
5x100 on 1:50
6x50 on 0:55 (fading quick)
200 easy