Run

• 1h 07m 30s
• 5.00 miles
• 13m 30s /Mi

After the first mile and a half, I stopped the overall clock and did sprints, 10 X 30" - where I sprinted down for thirty seconds and walked back to where I started. Since the total time of sprinting was 5 minutes, this was probably another mile. But I didn't add this in.

Swim

• 30m
• 1200.00 yards
• 02m 30s /100 yards

Strength

• 15m

This was a killer run for me!  I went out on a trail and after my sprints, I went back to running  (3 min run/ 1 min walk).  When I got to the 2 mile mark, I thought to myself, "you can go another half mile."  So I kept going to the 2.5 mile mark.  Well 2.5 out means 2.5 back and by the time I got to about 4 miles total I thought I might have to crawl home I was in such pain!  I couldn't tell which hurt more, running or walking, so I just kept going running/walking.  I have never been so happy to see the end of the line!  One of my toes must bend over because it now has blisters on the top tip of it from rubbing on the bottom of my shoe!  BUT this was the farthest I've ever run!!  I'm so excited (despite the blisters and the pain!) 

Bike

• 45m
• 10.00 miles
• 13.33 Mi/hr

Suckiest ride ever! Didn't want to go out but forced myself to go and didn't want to be there the whole time!

Run

• 36m 30s
• 2.60 miles
• 14m 02s /Mi

Done as a circuit with the weights. Started with a mile, in the middle another mile and a little over half at the end. On a treadmill with an incline but slower speed.

Strength

• 45m

Run

• 1h 00m
• 4.30 miles
• 13m 57s /Mi

Swim

• 50m
• 1800.00 yards
• -----

Form
30
1800
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Run #1

• 05m 37s
• 0.50 miles
• 11m 16s /Mi

Just a short run off the bike.

Bike

• 1h 20m
• 20.77 miles
• 15.58 Mi/hr

Run #2

• 25m
• 2.00 miles
• 12m 30s /Mi

Did these one mile at a time between the strength training, sort of like a circuit.

Strength

• 45m