Bike

• 1h 14m 36s
• 25.00 miles
• 20.11 Mi/hr

Upped the intensity for this one. Close to a PR

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."