Bike

• 1h 00m
• 17.30 miles
• 17.30 Mi/hr

Trainer, nothing special today

Bike

• 1h 00m
• 18.60 miles
• 18.60 Mi/hr

Trainer, watching Firefly. The show is growing on me.
10:00 easy
10x 1:00 hard, 30s easy
5:00 easy
10x 1:00 hard, 30s easy
15:00 easy

Swim

• 57m 55s
• 3000.00 yards
• 01m 55s /100 yards

Lots of breast stroke in this one. First half of the swim was with 4 people in my lane.
6x (50 free, 50 breast)
3x (100 breast DPS, 100 free dps)
Main set, 100s were 1:25-1:30 :
6x 100 on 1:50
4x 100 on 1:45
3x 100 on 1:40 (ouch)
200 easy

Run

• 54m 23s
• 6.00 miles
• 09m 03s /Mi

2 x 1 mile hard
8:06, 7:39

Bike

• 30m
• 8.55 miles
• 17.10 Mi/hr

Easy 30 on the trainer

Run

• 1h 52m 57s
• 13.01 miles
• 08m 40s /Mi

5 x 1 mile intervals:
8:18
8:04
7:36
7:40
7:33

Bike

• 4h 00m 07s
• 75.31 miles
• 18.82 Mi/hr

Group ride with First Wave Tri, tons of wheel sucking. The last 20 miles were alone.

Run

• 13m 48s
• 1.59 miles
• 08m 40s /Mi

Transition run, 95F. HOT damn.

Swim

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

500 easy
200 one-arm
200 kick
10x 200 on 3:30
First 100 were <1:25, second 100 were ~1:40.
100 easy.