Run

• 57m 15s
• 4.75 miles
• 12m 03s /Mi

Kerianne had a swim meet, I found a nice loop across from the Y. Ran 3 loops, watched her swim, ran 2 more.
*12:11,11:39,12:17,12:16,12:5,12:08,12:15,11:54,11:55,11:17

Swim

• 42m
• 1800.00 yards
• 02m 19s /100 yards

200 WU
200 Kickboard
200 Pool Buoy
500X2 *10,02,10:01
200 CD

Bike

• 1h 11m 30s
• 16.50 miles
• 13.85 Mi/hr

Pretty good trainer ride, music helps.

Run

• 51m 34s
• 4.17 miles
• 12m 22s /Mi

Coles with Rachel. This run was hard but my own fault I didn't eat dinner last night and had nothing in the tank.
Did some hill work towards the end.
*11:56,12:13,12:25,12:18,12:37,12:16,12:16,12:54,12:32

Swim

• 25m
• 1100.00 yards
• -----

Langham with Trisha
200 WU
200 Swim with fists
300@5:54
400@7:54
Plan was to do another 300 followed by cool down but I forgot what time the pool closes.

Bike

• 42m
• 9.70 miles
• 13.86 Mi/hr

Sucky trainer ride.