Run

• 1h 12m 42s
• 7.00 miles
• 10m 23s /Mi

What a great morning. The air actually felt crisp and I was a little cool during some of this run. LSD. I emptied the tank on the last mile, running it in 9:14

Bike

• 1h 13m 46s
• 21.20 miles
• 17.12 Mi/hr

Good ride on the roadie on the north shore. N country road hills with the climb from cedar beach and lower rocky point road back to 25a

Run

• 48m 19s
• 5.00 miles
• 09m 39s /Mi

Tempo Run. This is the hardest I've worked in a while.

1 - 10:09
2 - 8:57
3 - 9:07
4 - 9:25
5 - 10:39

Run

• 51m 13s
• 5.00 miles
• 10m 15s /Mi

Purposely slow. I just felt like I needed to take it a little easy this morning. The humidity is back and my legs are stiff as hell. I've trained nine days in a row and I'm starting to feel it.

It dawned on me while I was running that I haven't used the foam roller in months. During marathon training, I was using it religiously - 2, sometimes 3 times a day. And I was rarely sore. I really need to get back into that habit.

Swim

• 37m 16s
• 2000.00 yards
• 01m 51s /100 yards

Good, quality swim workout this evening. Tried to beat my best 1000 TT time, but it wasn't in the cards... close, but not close enough.

1000 - 18:03
1000 - 19:13

My second 1000 was at what is probably my "swim all day pace."

Bike

• 1h 05m 37s
• 18.54 miles
• 16.95 Mi/hr

Good ride on the roadie. Did some easy spinning and just relaxed riding for the first 12 miles and then did the never ending climb up the hill from the PJ Ferry.