good swim 4:33 300 time and a 400 straight swim.
20 mph winds beating me up
nice casual ride
pace work run, between 6.5 up to 8.5 with .5 increases
drills drills drils 300 x2 time of 442 & 445 with paddles.
i actually rode 15 miles, with warm ups and cool downs, but the ride was on a very hilly course and i really wanted to challenge myself. my 13 mi. goal is 42 by the end of 5 weeks I hope i make it.
just rode different cadences between 162 - 132