Bike

• 1h 15m 10s
• -----
• -----

On the trainer!

Swim

• 24m
• 1093.61 yards
• 36h 34m 33s /100 yards

Outdoor at the Y..1,000 non stop fs.

Swim

• 56m 30s
• 2100.00 yards
• 02m 41s /100 yards

100 bs warm up
4 x 500 fs with 30"

Wasn't ready to jump in the pool quite so early, but worked out my 1/2 im transition/wardrobe/nutrition plan during the swim and got out feeling great. :)

Run

• 1h 31m 28s
• 7.12 miles
• 12m 51s /Mi

Good run in the hood...hot, but better than SUnday. Took ecaps before. Ankle/calf still bearable and not as distracting as it has been.

Bike

• 2h 57m 51s
• 49.00 miles
• 16.53 Mi/hr

I was faster today! It was super hot, though. Legs felt good on the little run, but head was too hot. And I got chased by bees! Which raised my hr some, I am sure.

And true to form, my run is about the same time after being on the bike for 3 hours than if I started fresh. So I have nothing to lose by going all out on the bike. I threw in some (4-5) one minute sprints in the hardest gear to simulate extra effort needed for hills.

Took in about 150 calories plus powerade every hour. Had one bottle Powerade and one bottle of water each hour. Hydration was good, it was just super humid out there.

Also, saw a BIGASS black snake. Must have been 4+feet. Exciting!

Run

• 13m 58s
• 1.12 miles
• 12m 25s /Mi

Swim

• 45m
• -----
• -----

Ended the training day with a swim at the VERY CROWDED Y at the outdoor pool. I'm tired now.