Bike

• 4h 32m 25s
• 84.26 miles
• 18.56 Mi/hr

1200 feet of climbing.
Long ride with Shawn. Not much drafting, and pushed hard the whole time. Fun day, but hot.

Run

• 16m 49s
• 2.00 miles
• 08m 25s /Mi

Short transition run. I felt ROUGH for the first half mile, but settled into a nice stride. I'm happy with today's workout for sure.

Bike

• 58m 30s
• 17.22 miles
• 17.66 Mi/hr

Easy ride

Run

• 1h 16m 20s
• 9.00 miles
• 08m 28s /Mi

Transition tempo run
mile splits:
8:07
7:57
8:03
8:17
8:36
8:30
8:37
9:04 <-- nearly threw up, think I'm sick
9:09
And I skipped the last mile, because my gut is rejecting water. This was typed from the toilet.

Swim

• 18m 25s
• 1000.00 yards
• 01m 50s /100 yards

Well, this was a shit swim. Community pool was WAY TOO HOT to swim laps. I bailed after the warmup and drills. ugh.

Run

• 28m 16s
• 2.79 miles
• 10m 08s /Mi

Easy jog in the HEAT, 100F?
Calf is still tender and toe is as well. I think it'll get there soon.

Bike

• 1h 30m
• 25.80 miles
• 17.20 Mi/hr

Trainer ride. Nursing a sore calf. OUCH.