Bike

• 1h 36m
• 25.00 miles
• 15.63 Mi/hr

After the swim, went home and got bike out to ride to lake sammish. Two loops around the lake and up Samish way. Kept it in 4 gear for the whole climb. Legs felt great during the climbing.

Swim

• 30m 25s
• 1500.00 yards
• 02m 01s /100 yards

OWS in lake padden. Worked on swimming into the waves (small but challenging to focus on breathing) also did some 5 and 7 strokes per breath.

Run

• 51m 28s
• 6.00 miles
• 08m 34s /Mi

Went to the WWU track after work and ran 12 x 800 with 100m walk recovers. Kinda a struggle at #5, but kept the motivation going.
As I type this Friday morning, I feel the effects on the legs.

Swim

• 42m 25s
• 2050.00 yards
• 02m 04s /100 yards

OWS at Lake Padden. Worked on some hard 5 stroke per breath intervals. Worked on breathing into the waves (slight chop)

Run

• 15m 19s
• 1.80 miles
• 08m 30s /Mi

Interval workout at the track. Tried to keep it around 8+ minute pace.
400, 300, 200, 100 X 3 Ladder. 100 meter walk recover.

Bike

• 5h 50m
• 91.00 miles
• 15.60 Mi/hr

My odometer had me at 91 miles while the map tracker was a little less. (Riding from Nugents Corner to Mt Baker) I've done this climb the last two Septembers, but this ride added an additional 25 mile warmup.

Rode with Mo my LTS owner and and two guys who ride for the WWU Cycling club. they left me most of the time. Burned out on the climbs, but held decent speed for the flats.

Crotch got sore (need to do a quick search for some other tri shorts for IMC)